SKILL: 3 rounds: 50′ dumbbell right arm overhead lunge 50′ dumbbell left arm overhead lunge WOD: 5 rounds for time: 10 push press 10 box jumps

SKILL: every 2:00 for 12:00: 3 position squat clean and jerk WOD: “elizabeth” 21-15-9 squat cleans ring dips

WOD: 25:00 emom: m1: 200 meter run m2: 12 dual dumbbell push press m3: deadlift m4: 8 box jumps m5: rest

SKILL: 4 sets: 5 weighted pull ups 3 devils press WOD: 2 rounds: 400 meter run 12 push jerks -then- 2 rounds: 400 meter run 8 power cleans

SKILL: 5×5 box squats WOD: 3 rounds: 20 handstand push ups 25 toes to bar 30 wall ball shots

SKILL: 15:00 emom: 1 power snatch + 1 squat snatch WOD: open wod 16.3 10:00 amrap: 10 power snatch 3 bar muscle ups

WOD: “daniel” for time: 50 pull ups 400 meter run 21 thrusters 800 meter run 21 thrusters 400 meter run 50 pull ups

SKILL: 1 rep max pause split jerk + :02 hold WOD: 4 rounds not for time: 6 squat cleans 20 push ups 50 double unders