SKILL: squat clean every 2:00 for 10:00: 60% x 3 70% x 3 75% x 3 (80% x 3) x 2 WOD: 4:00 max effort row for calories 3:00 max effort wall ball shot 2:00 max effort sit-up 1:00 max effort double under

WOD: 5 rounds: 4:00 to complete: max push press max toes to bar (rest remainder) SKILL: 3 rounds not for time: 15 banded tricep extensions 12 russian ham curls 10 dumbbell bent over Row (:60)

SKILL: back squat every 2:00 for 10:00: 60% x 4 70% x 4 75% x 4 (80% x 4) x 2 WOD: 3 rounds for time: 12 overhead squat 10 handstand push-up 400 meter slam ball run

SKILL: every 2:00 for 8:00: 2 muscle snatch 3 power snatch 5 snatch balance (2:00 rest) WOD: for time: 4:00 to complete: 15-12-9: power snatch burpees rest 4:00 4:00 to complete: 12-9-6: power snatch Burpees over Bar rest 4:00 4:00 to complete: 9-6-3: power snatch bar facing burpees

WOD: 3 rounds for time: 400 meter run 50 mountain climbers 50 air squats 40 sit-ups 30 kettlebell swings 20 push-ups 10 pull-ups

WOD: “tommy mac” 2 rounds for time: 12 burpees 12 thrusters 12 burpees 12 power snatches 12 burpees 12 push jerks 12 burpees 12 hang squats cleans 12 burpees 12 overhead squats

WOD: every 5:00 for 5 rounds: one round of “helen” 400 meter run 21 kettlebell swings 12 pull ups

WOD: 5 rounds not for time: curb to curb sled push 1:00 kettlebell static farmers hold 25 sit ups (2:00 rest)

WOD: for time: 800 meter row 10 power cleans 20 burpees over the bar 800 meter run 10 power cleans 20 burpees over bar 1.5/1.2 miles on bike 10 power cleans 20 burpees over bar

SKILL: push jerk every 2:00 for 12:00: set 1: 3 reps (70-80%) set 2: 2 reps (80-90%) set 3: 1 rep (90%+) set 4: 1 rep (90%+) set 5: 1 rep (90%+) set 6: 1 rep (90%+) WOD: 8:00 amrap: 8 russian kettlebell swings 8 toes to bar curb to curb run (2:00 rest) 8:00 amrap: