SKILL: 1 rep max back squat WOD: 12:00 amrap: 1 curb to curb run 10 dumbbell bicep curl to strict press 20 walking lunges 30 double unders

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WOD: teams of 2: 2000 meter row ——————————— 4 rounds : 10 bar muscle ups 24 kettlebell swings ———————————- 3000 meter row

SKILL: 3 rounds: 10/10 kettlebell front rack front foot elevated split squat 12 alternating cossak squats 15 dual kettlebell bent over rows WOD: 21:00 emom: minute 1: 12/9 calorie bike minute 2: 8-10 burpee box jump overs minute 3: 20 double unders + 8- 10 dumbbell snatch 55/35

SKILL: handstand push up work WOD: “diane” 21-15-9: deadlifts handstand push ups

SKILL: every 2:00 for 12:00: clean complex WOD:  3 rounds: 30 wallball shots 15 burpees 7 thrusters

SKILL: every 2:00 for 10:00: pull up complex WOD: box squat every 3:00 for 18:00: round 1 and 2: 10 reps round 3 and 4: 8 reps round 5 and 6: 6 reps