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

WOD: 5 rounds: 500 meter row 3 cleans (rest 3:00)

WOD: *teams of 3 25:00 amrap: 200 meter weighted run ——— 7 burpees 7 deadlifts (205/145) 14 calorie bike

SKILL: every 3:00 for 12:00: 4 back squats WOD: on the 4:00 for 5 rounds: 9 box jumps 9 devils presses 15/12 calorie bike

SKILL: “fran” 21-15-9: thrusters pull ups WOD: 4 rounds not for time: 1:00 overhead bar hold 6 dumbbell kang squats 10 russian hamstring curl with partner 1 curb to curb front plane sandbag carry 10 zottman curls

SKILL: every 3:00 for 15:00: 3 snatch balances 1 overhead squat WOD: *21*15*9* burpee over the bar *= 3 snatches at 75%

SKILL: rope climbs WOD: 30:00 emom: minute 1: 3-5 negative ring dips minute 2 and 3: sled push minute 4: 2-3 rope climb minute 5: 15 slamballs