SKILL: every 2 minutes for 16 minutes: 2 rope climbs 6 burpee box jumps 10 toes to bar WOD: 8 rounds: :45 sprint on bike 1:15 walking rest

SKILL: Deadlift 12:00 to complete: 8 @ 65% 6 @ 70% 4 @ 75% 2 @ 80% 2 @ 80% WOD: 16-12-8 Single arm dumbbell shoulder to overhead burpees

SKILL: 20 hang power snatches WOD: 5:00 to complete: 200 meter run 5 power snatches 10 strict pull ups 5 rounds

SKILL: box squats 14:00 to complete: 8 reps @ 65% 6 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% WOD: 11 minute amrap: 21 wallballs 2 curb to curb farmers carry 9 strict handstand push ups

SKILL: every 2:00 minutes for 10:00  minutes: 3 push presses with a :03 overhead finish hold + 3 push presses WOD: tabata all the things: deadlift (rest 1:00) hang power clean (rest 1:00) front squat (rest 1:00) push press

WOD: *teams of 3 for time: 1600 meter row with teammate plank hold 90 burpees with teammate bar hang l-hold 90 slam ball over shoulder with teammate squat hold 90 alternating russian twists 1600 meter run relay sprint

WOD: “Rankle” 20:00 amrap 6 deadlift 7 burpee pull-up 10 kettlebell swing 200 meter run

SKILL: 4 sets: 10/10 dumbbell suitcase rnt split squat -then perform 1 complex- 2 hang muscle snatch 3 hang squat snatch 5 overhead squat (2:00 rest) WOD: for time: 400 meter run 40 toes-to-bar 400 meter run 40 front squats 400 meter run

SKILL: 12:00 of continuous movement: curb to curb run 10 alternating dumbbell muscle snatch 5 seated broad jumps :20 handstand pike hold on 12” box 8/8 lateral step-ups WOD: every minute on the minute for 16:00 m1: 5 push press m2: rest m3: 8 back squats m4: rest