SKILL: 12:00 to find 1 rep max front squat WOD: 10:00 amrap: 10 slamballs 10 box jumps 10 wall ball shots

SKILL: handstand push up skill work WOD: “annie” 50-40-30-20-10: double unders sit ups

WOD: “rankel” 20:00 amrap: 6 deadlifts 7 burpee pull up 10 kettlebell swings 200 meter run

SKILL: 3 rounds: 8/8 half kneeling dumbbell arnold press 8/8 dumbbell suitcase rnt split squat WOD: 16:00 emom *:30 effort :30 rest m1: max effort bike m2: max effort sandbag over shoulder m3: max effort dumbbell shoulder to overhead m4: russian twists with plate

MONDAY SKILL: 12:00 to complete: 6×3 box squats WOD: 15:00 emom: m 1-5: 3 clean and jerk @ 55-65% m 6-10: 2 clean and jerk @ 75-75% m 11-15: 1 clean and jerk @ 75-85%

WOD: 10 rounds: 100 meter row 10 thrusters 10 ring push ups 100 meter row *rest

WOD: 25:00 amrap: 10 plate burpees 15 toes to bar 50 double unders 400 meter run

SKILL: 15:00 to complete: 2×12 back squats @60% 2×10 back squats @65% 2×8 back squats @75% WOD: 10:00 amrap: 200 meter run 15 sit ups 5 push press

SKILL: “karen”: 150 wall ball shots for time WOD: 4 rounds not for time: 5-8 strict pull ups 10 barbell bent over rows 8 dumbbell romanian deadlift w/ :04 descent 12 weighted hip thrusts w/ feet on box

SKILL: for time: 15-12-9-6-3 unbroken thrusters *200 meter run after each set WOD: 30-20-10 dumbbell alternating lunges banded tricep pull down