SKILL: every 2:30 for 12:30: 2 back squat @ 85% WOD: 6 rounds for time: 200 meter run 15 push-ups

WOD: 4 rounds for time : 200 meter burden run 8 kettlebell swings 10 toes to rings 12 narrow push-ups 14 kettlebell deadlift

SKILL: 3 supersets: 12 kettlebell goblet squat 12 strict ring rows 4+4 barbell hang muscle snatch + hang power snatch (1:00 rest) WOD: for time: 4 x 25 wall ball shots 75 weighted sit-ups 50/40 calorie row 5 x 5 power snatch

SKILL: every 3:00 for 9:00: r1: 12 box squats @ 60% r2: 10 box squats @ 65% r3: 8 box squats @ 70% WOD: 8:00 amrap: 15 dual kettlebell  thruster 50 double unders

WOD: 4 rounds for time: 1.0/.8 mile bike 9 push jerks 12 chest to bar pull-up 15 burpee box jump over

SKILL: 12:00 to find 5 rep max thruster WOD: for time: 400 meter run 8 squat cleans 400 meter run 6 squat clean 400 meter run 4 squat cleans

SKILL: 5 x 4 negative ring muscle up to floor (1:00 rest) WOD: 4 rounds: 12 tall kneeling anti-extension 10/10 kettlebell front rack elevated lunge 8 deadlift 12 alternating strict single leg toes to bar

SKILL: 10:00 emom: 2 snatches from below the knee  @ 70% WOD: for total repetitions: 3:00 row for calories (:30) 3:00 dumbbell thruster (:30) 3:00 ab mat sit-up (:30) 3:00 strict pull-up (:30) 3:00 bike for calories

WOD: 4 rounds for time 15  thrusters 10  pull-ups 20  front rack kettlebell lunges 15  push-ups 10  kettlebell swings (heavy)

WOD: 15 alternating rounds with teams of 3: 200 meter run 9 push-ups 12 dumbbell/kettlebell front squats 15 sit-ups *tag partner