WOD: team of 2: 400 double unders 100 air squats 80 russian twists 60 wall ball shots 40 calorie assault bike 20 wall ball + pull-ups 10 burpees over partner (10ea.) 400 double unders

WOD: for time: “daniel” 50 pull-ups 400 meter run 21 thrusters 800 meter run 21 thrusters 400 meter run 50 pull-ups

SKILL: 10:00 emom: snatch high-pull + hang squat snatch + overhead squat @ 65% WOD: 10:00 amrap: 12 wall ball shots 6 burpees

SKILL: every 2:30 for 12:30: 10 thrusters WOD: for time: 11 squat cleans 7 bar muscle ups 9 squat cleans 7 bar muscle ups 7 squat cleans 7 bar muscle

SKILL: box squats every 3:00 for 18:00: round 1-2: 12 reps round 3-4: 10 reps round 5-6: 8 reps WOD: for time: 21-15-9 push press ring rows

WOD: 30:00 emom: minute 1: curb to curb empty sled push minute 2: 5-7 sandbag over the shoulder minute 3: 20 abmat sit-ups minute 4: 30-50 double unders minute 5:

8am and 9:30am only WOD: “murph” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run *partition the reps any way

Mission closed, rest day

WOD: 16:00 amrap: 2 toes to bar 2 clapping push up 2 jumping air squat 2 burpee curb to curb run **Add 2 reps each round, do not change shuttle

SKILL: 12:00 emom: m1: 6 single leg kettlebell deadlift each leg m2: 6-8 burpees over box m3: 8-12 pull-ups WOD: 12:00 amrap: 12 thruster 12 kettlebell swings