WOD: 30:00 amrap: 50 kettlebell swings 400 meter run 50 push ups 400 meter run 50 wall balls 400 meter run 50 sit ups 400 meter run

open wod 20.2 20mins as many rounds as possible 4 dumbbell thrusters 6 toe to bars 24 double unders

SKILL: 4×6 bench press 4×10 empty barbell curls 4×12 bent over double kettlebell row WOD: tabata this air squats (1:00 rest) push ups (1:00 rest) sit ups (1:00 rest) strict pull ups

WOD: 4 supersets: 10 seated box jumps 10/10 half kneeling anti rotation kettlebell press SKILL: for time: 30 squat clean and jerks @ 75% of 1 rep max

SKILL: 10:00 emom: m1: 10 push press m2: 14 lateral box step overs WOD: 21-15-9 deadlift chest to bar 200 meter run

SKILL: 12:00 to complete: 4×8 box squats WOD: 3 rounds for time: 50 double unders 25′ dumbbell single arm overhead lunge 12 alternating dumbbell snatch 25′ dumbbell single arm overhead lunge

WOD: for time: 1000/900 meter row 12 rounds: 6 ring pull ups 6 slam ball clean to target throw 24 mountain climbers 6 wall ball getups 1 mile run

SKILL: *teams of 2: 10:00 amrap: alternating 200 meter slam ball runs WOD: 18:00 amrap: 18 wallballs 18 kettlebell swings 18 box jumps 18 burpees to a plate

SKILL: 4×50 foot handstand walks WOD: 18:00 amrap: 400 meter run 12 weighted sit ups 8 overhead squats