SKILL: every 3:00 for 12:00: 4 back squats @ 75-80% WOD: 12:00 amrap: 50 double unders 20 weighted single arm overhead lunges

SKILL: superset 3 rounds: :45 max effort bike 6 ring pull ups/chest to ring 6 strict ring dips WOD: 20 rounds: 5 burpee over box 24/20 *:30 rest

SKILL: 4 sets of 5 push jerks @ 65-70% WOD: 1-2-3-4-5-6-7-8-9-10 toes to bar 10-9-8-7-6-5-4-3-2-1 dumbbell push press

SKILL: every 2:00 for 8:00: 25 unbroken wall balls WOD: for time: 5-3-1 cleans at 80% 30-20-10 push ups

WOD: 5 rounds for time: 30 air squats 15 box jumps 15 dips from bench 15 burpees to plate 60 lunges (total) 120 double unders

WOD: “eva” 5 rounds: 800 meter run 30 kettlebell swings 30 pull ups

SKILL: 4 rounds not for time: 14 bench press 6 back squat WOD: superset 3 rounds: 10 bent over barbell rows 6/6 half kneeling halo kettlebell

SKILL: every 2:00 for 10:00: 3 split jerks + :03 pause in catch WOD: for time: *25*20*15*10*5* toe to bar *= 2 snatches @ 77%

SKILL: 15:00 to build to a 5 rep strict press WOD: 16:00 amrap: 5/5 single arm dumbbell thrusters 20 weighted box step ups 40 double unders