WOD: 25:00 amrap 5 strict chest to bar pull ups 10 handstand push ups 15 ring dips 20 hollow rocks 30 double unders

SKILL: 15:00 to find 1 rep max clean and jerk WOD: 4 rounds for time: 8 deadlift 6 front squat 4 push press 200 meter run

WOD: 12:00 emom: m1: max effort mountain climbers m2: 5 box jumps into 10 air squats m3: 10 over shoulder sandbag toss rest 3:00 12:00 emom: m1: max effort russian twists m2: 15 straight leg kettlebell deadlift m3: 15 man maker push ups

WOD: for time with a partner: 1k row/50 cal bike/800 meter run 100 dumbbell goblet squats 100 v-ups 1k row/50 cal bike/800 meter run 100 dumbbell snatch 100 dumbbell lunges 1k row/50 cal bike/800 meter run 100 dumbbell single arm shoulder to overhead 50 burpees

SKILL: 12:00 to find 1 rep max front squat WOD: 10:00 amrap: 10 slamballs 10 box jumps 10 wall ball shots

SKILL: handstand push up skill work WOD: “annie” 50-40-30-20-10: double unders sit ups

WOD: “rankel” 20:00 amrap: 6 deadlifts 7 burpee pull up 10 kettlebell swings 200 meter run

SKILL: 3 rounds: 8/8 half kneeling dumbbell arnold press 8/8 dumbbell suitcase rnt split squat WOD: 16:00 emom *:30 effort :30 rest m1: max effort bike m2: max effort sandbag over shoulder m3: max effort dumbbell shoulder to overhead m4: russian twists with plate

MONDAY SKILL: 12:00 to complete: 6×3 box squats WOD: 15:00 emom: m 1-5: 3 clean and jerk @ 55-65% m 6-10: 2 clean and jerk @ 75-75% m 11-15: 1 clean and jerk @ 75-85%

WOD: 10 rounds: 100 meter row 10 thrusters 10 ring push ups 100 meter row *rest