SKILL:every 3:00 for 15:00:5 back squats WOD:4 rounds not for time:20 wallballs 10 deadlifts *2:00 rest

WOD:every 2:00 for 20:00:3 hang squats cleans5 pull ups 7 burpees

SKILL:every 2:30 for 12:30:6 banded deadlifts WOD:4 sets not for time:10 pendlay row12 dumbbell bench press:45 second plank hold*1:30 rest

SKILL:4 rounds::30 goblet wall sit12 front rack kettlebell walking lunges10 front rack kettlebell squats*2:00 rest WOD:15:00 amrap:8 toe to bars100 meter run8 burpees

SKILL:10:00 emom:m1: 3 right arm turkish get upsm2: 3 left arm turkish get ups WOD:15:00 emom:m1: :45 max effort bike/rower for caloriesm2: :45 max effort double undersm3: 2 wall walks + 10 shoulder taps or 50 foot handstand walk

WOD:20:00 amrap:2 rounds of “cindy”1 round of “dt”

SKILL:14:00  to complete:6 x 3 jerks   WOD:2:00 max effort shuttle run (30’)*1:00 rest2:00 max effort kettlebell swing*1:00 rest2:00 max effort sit up*1:00 rest2:00 max effort bike/row calories

WOD:5:00 amrap:5 push press 10 box jumps——————-rest 5:00 ——————-5:00 amrap:5 devils press 15 air squats——————-rest 5:00——————-5:00 amrap5 pull ups10 push ups

SKILL:14:00 of continuous movement:curb to curb kettlebell filly carry 10 bent over kettlebell dual row:45 on bike/rower WOD:9-12-15-12-9:overhead squatsburpees over the bar

WOD:25:00 amrap:20 plate overhead lunges 20 weighted sit ups20 kettlebell swings400 meter run