WOD: for 20:00 rotate stations: :00 – :20: 1 muscle up/pull-up/chest-to-bar :20 – :40: 1 burpee box jump :40 – :60: 20 double unders SKILL: 3 sets: 15 hanging leg raise 20 alternating kettlebell bent over row max effort empty bar bicep curl

SKILL: 15:00 to complete: 5 x 8 thrusters WOD: “isabel” 30 snatches for time

WOD: 20:00 emom *3:00 break at 10:00 m1- 10 toes to rings m2- max effort lunges m3- 10 pull-ups m4- 10 double kettlebell deadlift

SKILL: 18:00 to complete: 12 unbroken squat cleans (55%) 10 unbroken squat cleans (60%) 8 unbroken squat cleans (65%) 6 unbroken squat cleans (70%) 4 unbroken squat cleans (75%) WOD: for time: 120-100-80-60 double unders 5-10-15-20 burpees to target *200m run at the end of each round

SKILL: 3 sets of: 15/15 pallof press 10 slow deadbug 20 slow plank shoulder tap WOD: 4 rounds for time: 13 russian kettlebell swings 17 wall ball shots .8/.6 mile bike (1:00 rest)

SKILL: 14:00 to complete: 5 x 3 back squats @ 85% WOD: “elizabeth”: 21-15-9 power cleans ring dips

SKILL: every 2:00 for 8:00: 3 bench press @ 80% WOD: 2 rounds not for time: 1000 meter row 100 double unders 35 pull-ups 35 handstand push-ups

SKILL: 4 sets: 12 seated banded lat pull 12 barbell curl 6/6 kettlebell single leg deadlift WOD: 16:00 amrap: 15 deadlift 10 back squat 20 step ups curb to curb run

SKILL: every 3:00 for 15:00: 8 split jerks + :01 pause in catch @ 55% of 1rep max jerk WOD: 15:00 amrap: 21 v-ups 7/7 dumbbell single arm push jerk 200 meter run