Skill:  Handstand Push Ups / Hand Stand Holds or Walks

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WOD:
4 Min Max Calorie Row
2 Min Max Handstand Push Ups
2 Min Max Double Unders
rest 2 Mins
4 Min Max Calorie Row
2 Min Max Handstand Push Ups
2 Min Max Double Unders

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Recovery / Optional
800 Meter Run

*Below two movements are to be done in Superset Fashion.  Do a set of Front Squats and go directly to Dip Bars and do a set. Repeat 7 times.
Strength - 2 of 15
Front Squat - 7 x 1 Rep @ 70-80%, same across the board

Strength /Gymnastics
Weighted Bar Dip 
7 x 3 Reps, same across the board
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WOD:   6 Min AMRAP
6 Pull Ups
6 Push Ups
6 Russian KB Swing - P 70/54, A 53/35, H 35/26
6 Goblet Squats - same
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Recovery / Optional
3 Rounds
1 Min - Regular Jump Rope (no double unders)
1 Min - Row
*See..see...this one isn't too taxing...it's only singles...not DU's.

Class times at 8 and 9 AM
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Team Workout! 30 Min Time Cap!
Buy in :Sled Push 50 Meters 90/45
Then - 4 Rounds for time
500 M Row
10 Pull Ups Each*
500 M Row
10 Thrusters Each 95/65*
*May be split up but each has to complete 10 before moving on
Cash out:  Sled Push 50 Meters 90/45

How will you and your partner strategize...?

Class times at 8 and 9 AM.  Likely a couple of afternoon hours as well.  Check the FB page for a post from Allen Black as to when.
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Strength
3" Deficit Deadlifts - on 4 mats
5 x 1 Reps @ 100% - 105% - same weight across the board, you're using more than Monday hopefully.  If you can even do close to your 1 rep max that's great.  Be smart!

Next week we do a 1 rep max on deadlift.  Hopefully those that have been consistent will see quite an increase in their 1 rep max.  If you're able to do your prior max from the 3" deficit...or very close...you should easily hit a new pr.
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Strength
Weighted Pull Ups -- 5 x 3 Reps
*use bands if necessary -- as always though...partner assist is better
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WOD:
500 Meter Row
rest 2 Minutes
400 Meter Row
rest 2 Minutes
300 Meter Row
No...these aren't casual rows...this is basically all out.
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Recovery / Optional
NFT
15 Wall Ball 20/14
200 Meter Run w/same Wall Ball
15 Burpees

*Below two movements are to be done in Superset Fashion.  Meaning...do a set of Front Squats and go directly to Dip Bars and do a set. Repeat 5 times.

Strength - Front Squat - 1 of 15*
5 x 3 Reps @ 70 - 80%, same across the board
*Yes, we'll be focusing on Front Squats similar to how we did the DL's.  I highly urge you to start this week light at 70% instead of
thinking..."I want to go heavy and use 80%."  This is a linear
progression...it will go up each week.
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Strength /Gymnastics
Weighted Ring Dip or Weighted Fix Dip (dip bars connected to uprights of the rig)
5 x 5 Reps, same across the board - Wear a weight vest, hold a med ball between knees or ankles...etc...
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WOD:  6 Min AMRAP
8 Double KB Cleans - P 53/35, A 44/26, H 35/18
8 Double KB Push Press - same weight
40' Walking Lunge
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Recovery / Optional
3 Rounds NFT
60 Wall Ball 20/14
​60 American KB Swings 53/25


​

Strength / Complex
Squat Clean Thruster (Cluster)
Take 7 Mins to find a "Strong Effort" 1 RM  
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WOD:  3 Rounds for time
12 Front Squats - P 135/95, A 95/65, H 65/45
12 Burpee Pull Ups 

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Recovery / Optional
3 Rounds NFT
10 Left Hand KB Snatch 53/35
​10 Right Hand KB Snatch 53/35
20 Calorie Row

Strength
3" Deficit Deadlifts - on 45 plates
9 x 1 Rep @ 90% - 95% - same weight across the board
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Strength:  Weighted Pull Ups
9 x 1 Rep
*use bands if necessary or as before...far better to have a training partner assist
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WOD:  7 Min AMRAP
5 Left Hand Kettlebell Press - P 53/35, A 35/26, H 26/18
5 Right Hand Kettlebell Press - P 53/35, A 35/26, H 26/18
15 American KB Swings - P 70/53, A 53/35, H 35/2620
Ab Mat Sit Ups
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Recovery / Optional
3 Rounds NFT
100 Meter Farmers Carry 53/35
15 Wall Ball 20/14

Class times at 8 and 9 AM
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​2 Person Partner Workout
30 Min AMRAP
Station #1 - 300 Meter Row
Station #2 - 
5 Power Cleans Rx+ 135/95 - Rx 105/75 - Scaled 75/55
5 Front Squats - same
5 Burpees
*While 1 partner Rows the second partner continues to rotate thru Station #2 triplet. Once 1 partner finishes row they switch stations

Score = Total # of Rounds/Reps

Skill
In 10 Mins find a solid 1 RM with good form*
​Power Snatch
*Yes...this means when your form starts to break down...it's time to stop
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WOD:  14 Min AMRAP
10 Power Snatch P 95/65, A 75/55, H 65/45
12 Box Step Ups P & A 24/20, H 20/16
14 Deadlifts P 95/65, A 75/55, H 65/45
200 Meter Run
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YouTube videos below:  1st one you've seen before...great technique examples to watch just to remind you.

Video #2...it's a long one but Anders (head of education for Eleiko) always has some great stuff.  Please watch when you get some time.