SKILL: 3 rounds for time 7 power cleans 21 toes to bar WOD: every 2:00 for 6:00 12 russian hamstring curls 8/8 dumbbell renegade rows (2:00 rest) every 2:00 for 6:00 12 dumbbell hang power clean 30 russian twists

SKILL: every 2:00 for 10:00: back squat every 2:00 for 8:00: front squat WOD: 7:00 amrap 7 kettlebell swings 7 burpees over kettlebell