WOD: for time: 80 air squats 40 toes to bar 60 wall ball shots 30 ring dips 40 kettlebell goblet squats 20 bar muscle ups

SKILL: 10:00 emom: 2 power snatch @ 85% WOD: “amer”: 4 rounds for time: 3 deadlift 6 burpees 9 box jumps

WOD: 25:00 emom: minute 1: 15/12 calorie bike minute 2: :30-:40  strict dumbbell bicep curl to strict press minute 3: 15/12 calorie row minute 4: 30 reverse lunges minute 5: rest

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

WOD: “nancy” 5 rounds for time: 400 meter run 15 overhead squats SKILL: 3 rounds : curb to curb heavy single arm kettlebell farmer carry :30/:30 side plank hold

WOD: 4 rounds not for time: 8 bench press 10 dumbbell bent over rows —————————————- 4 rounds not for time: 10 weighted or strict push ups 8 strict pull ups —————————————— 3 supersets: 10-15 dumbbell lying tricep extension 10-12 dumbbell hammer curls

SKILL: front squats WOD: for time: 15-12-9-6-3 dual dumbbell thrusters *curb to curb run after each round

SKILL: supersets: 12-9-6-6-6 ½ kneeling dumbbell press 18-15-12-12-12 Leaning lateral raise WOD: 8:00 amrap: 4 push press 8 burpee over bar 16 hollow rocks

SKILL: 6:00 emom: 2 touch and go power cleans WOD: 12-10-8-6-4-2 squat cleans