SKILL: 4×5 split jerk WOD: 15:00 amrap: 12/10 row calories 20 dumbbell hang power snatches 12/8 bike calories 15 pull ups

SKILL: every 2:00 for 12:00: 2 power cleans 1 ¼ front squat WOD: for time: 200 meter run, 2 front squats 200 meter run, 4 front squats 200 meter run, 6 front squats 200 meter run, 8 front squats

SKILL: 3x’s 500 meter row WOD: 4 rounds not for time: 2 curb to curb sled pushes 5 back squats 10 lateral lunges (each side)

SKILL: 3 rounds :45 bike sprint 16 death marches curb to curb slamball carry WOD:  for time: 800 meter run 5 rounds: 50 double unders 10 deadlift 800 meter run

SKILL: every 3:00 for 12:00: 8 one-and-one quarter back squat WOD: 7-6-5-4-3-2-1 reps for time: strict muscle-ups single-leg squats, right leg single-leg squats, left leg

WOD: 30-20-10 calorie row alternating dumbbell box step ups -then 10-20-30 alternating dumbbell snatches wall balls

WOD: 5:00 amrap: 4 cleans 100 double unders 20 burpees max effort toes to bar (rest 5:00) 5:00 amrap: 3 cleans 75 double unders 15 lateral burpees max effort pull ups (rest 5:00) 5:00 amrap: 2 cleans 50 double unders 10 bar facing burpees max effort chest to bar

SKILL: every :90 for 9:00: 1 behind the neck snatch push press 2 behind the neck snatch push jerk 1 overhead squat WOD: every 5:00 for 4 rounds: 15/10 calories bike 30 sit ups 7 power snatches *rest the remainder of the 5:00

SKILL: handstand practice WOD: “fight gone bad” 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses 1 minute of rowing for calories rest 1 minute

SKILL: every 2:00 for 12:00: 1 clean pull with a :02 pause at the knee 1 clean pull with no pause 2 power clean with a :02 pause in the catch WOD: 10:00 amrap: 10 hang power cleans 10 lateral burpee over the bar