SKILL: 7:00 EMOM: 1 power clean WOD: 8:00 amrap: 8 sumo deadlift 8 burpee 8 v ups Home WOD option: WARM UP: 2 rounds 10 alternating lunge to instep 10 inch worms 2 0 mountain climbers 20 hip thrust WOD: 15min amrap 10 air squats 5 handstand push up or 5 downward dog push ups

WOD: “bad blood” 5 rounds: 1:00 push press 1:00 russian kbs 1:00 calorie bike 1:00 rest

WOD: “rich”: 13 squat snatch ———————- 10 rounds: 10 pull ups 100 m sprint ———————- 13 squat cleans

SKILL: every 2:00 for 8:00: 2 push jerks WOD: 10:00 amrap: 50 double unders 10 handstand push ups curb to curb sandbag carry

WOD: 16:00 amrap: 400 meter run 15 back squats SKILL: 3 rounds not for time: 2-3 rope climbs curb to curb overhead kettlebell carry

SKILL: 1 mile run WOD: 3:00 to complete: 20/15 cal row 10 rower ab pikes max effort walking lunges with remaining time ———————————– Rest 3:00 *repeat for 3 rounds

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