for time:    1000m row -then- 30-20-10 dumbbell front squats ( 50/35 ) weighed sit  ups (30/20 ) SB then- 50/40 calories bike

SKILL: 8:00 to find 1 rep max strict press WOD: 4 rounds of 3:00 work / 1:00 rest: 5 push jerk 3 burpee box jump

WOD: “roberts ridge” 10 clean and jerks 20 deadlifts 30 thrusters 40 pullups 50 burpees over bar 60 wallballs 70/55 calorie row SKILL: 4 rounds: 15 dual kettlebell hollow rocks 15 weighted straight legged situps 15 leg raises

WOD: 9:00 amrap: 10 box jumps 10 kettlebell swings 10 hanging oblique crunches 10 jumping lunges 20 sit ups 1:00 rest 4:00 max effort double unders 1:00 rest repeat 9:00 amrap

WOD: 5 rounds: 1 power clean 3 hang squat cleans 2 push jerks 200 meter run 2:00 rest then repeat

Open WOD 20.4 25:00 to complete: 30 box jumps (24/20”) 15 clean and jerks (95/65) 30 box jumps 15 clean and jerks (135/85) 30 box jumps 10 clean and jerks (185/115) 30 alternating pistols 10 clean and jerks (225/145) 30 alternating pistols 5 clean and jerks (275/175) 30 alternating pistols 5 clean and jerks (315/205)

SKILL: 4X4 bench press @ 75% of 1 rep max 4×8 pendlay row WOD: 4 x 500 meter row sprint intervals

WOD: “erin” 5 rounds for time: 15 dumbbell split clean 21 pull ups

SKILL: every 2:00 for 12:00: 2 hip snatch + 2 hang snatch WOD: 21-15-9 burpees kettlebell swings *400 meter run after each round