SKILL: 3 rounds: 15 banded kneeling crunch 10 v-ups WOD: 20-18-16-14-12-10-8-6-4-2 kettlebell swings 2-4-6-8-10-12-14-16-18-20 burpees

SKILL: every :45 for 4:30: 1 clean and jerk @85% of 1 rm WOD: “rich”: 13 squat snatches 10 rounds: 10 pull ups 100 meter

team of two 30:00 100 cal bike 90 wall ball shots 80 russian twists 70 kettlebell goblet squats 60 kettlebell swings 50 push-ups 40  toes

SKILL: 3 rounds: 8/8 single legged kettlebell deadlift 10 dual kettlebell bent over row 12 hanging leg raise WOD: 8:00 emom: 3 deadlift 3 burpee

WOD: 24:00 amrap 800 meter run 10/7 bar muscle ups 20 alternating pistols

WOD: 30 snatch up to 55% 20 snatch up to 70% 10 snatch up to 85%

SKILL: 3×5/5 turkish get ups WOD: “angie” for time: 100 pull ups 100 push ups 100 sit ups 100 squats

SKILL: 10:00 to complete 5×2 front squat @ 80% WOD: 16:00 emom: m1: 4 dumbbell deadlift + 4 dumbbell hang clean + 4 alternating dumbbell

WOD: 28:00 amrap: 21 cal row 15 hang squat clean thrusters 9 med ball slams 2:00 rest

WOD: for time: 50 wall ball shots 400 meter run 50 power cleans 400 meter run 50 no push up burpees 400 meter run