SKILL: every :90 for 10:30: 1 deadlift @ 85% + 5 burpees over bar WOD: 4 supersets: 6-8 dumbbell romanian deadlift with :03 negative 6-8 half kneeling filly press with :03 negative 10-12 banded kneeling crunch purple/black (rest 1:00)

SKILL: for time: 100 wall ball shots WOD: 10:00 amrap: 5 unbroken power cleans 10 unbroken toes to bar

SKILL: every 2:00 for 10:00: 2 push press @ 85% WOD: 5 rounds for time: 10 strict presses 20 alternating front rack reverse lunges 200 meter run

WOD: 50/40 calorie row 50 thrusters 50 ring rows 50 wall-ball shot 50 russian twists (total) 50/40 calorie row

WOD: “dork” 6 rounds: 60 double unders 30 kettlebell swing 15 burpees

SKILL: 10:00 emom: 1 squat snatch with :02 pause at bottom WOD: for time: 15-12-9-6-3 unbroken thrusters

SKILL: 3 rounds: 6-8 strict pull ups with :02 hold at top and :03 negative Rest :90 WOD: “erin” 5 rounds for time: 15 dumbbell split clean 21 pullups

SKILL: back squats every 2:30 for 12:30: 10 @: 60% 8 @ 65% 6 @ 70% 6 @ 70% 6 @ 70% WOD: 16:00 amrap: 400 meter run/row 50 squats 400 meter row/run 50 sit ups

WOD: 5 rounds not for time: 2 heavy deadlift 5 bench press curb to curb single arm farmer carry :45 side plank each side

SKILL: every :90 for 7 sets (10:30): one push jerk @ 85% WOD: for time: 10-8-6-4-2 unbroken hang power clean 25-25-25-25-25 wall ball shots