WOD: 4 supersets: 10 seated box jumps 10/10 half kneeling anti rotation kettlebell press SKILL: for time: 30 squat clean and jerks @ 75% of 1 rep max

SKILL: 10:00 emom: m1: 10 push press m2: 14 lateral box step overs WOD: 21-15-9 deadlift chest to bar 200 meter run

SKILL: 12:00 to complete: 4×8 box squats WOD: 3 rounds for time: 50 double unders 25′ dumbbell single arm overhead lunge 12 alternating dumbbell snatch 25′ dumbbell single arm overhead lunge

WOD: for time: 1000/900 meter row 12 rounds: 6 ring pull ups 6 slam ball clean to target throw 24 mountain climbers 6 wall ball getups 1 mile run

SKILL: *teams of 2: 10:00 amrap: alternating 200 meter slam ball runs WOD: 18:00 amrap: 18 wallballs 18 kettlebell swings 18 box jumps 18 burpees to a plate

SKILL: 4×50 foot handstand walks WOD: 18:00 amrap: 400 meter run 12 weighted sit ups 8 overhead squats

WOD: every 2:00 for 10:00: 8 touch and go deadlifts @ 50-55% SKILL: 13:00 amrap: curb to curb farmer carry 13 box jumps 13 pull ups

SKILL: 12:00 to complete: 4×10 strict press @ 50% WOD: 15:00 emom: m1: 20/16 calorie row m2: 15 kettlebell swings m3: 10 burpees

Skill: Teams of 2   5 total rounds   partner 1 = 1:00 min max effort calories bike (: 15 transition ) partner 2 = 1:00 min plank hold ( :15 transition )  score  is total calories per team WOD: for time:    double unders 50-40-30-20-10  hang power snatch 15-12-9-6-3