SKILL: 4 sets: 10/10 dumbbell suitcase rnt split squat -then perform 1 complex- 2 hang muscle snatch 3 hang squat snatch 5 overhead squat (2:00 rest) WOD: for time: 400 meter run 40 toes-to-bar 400 meter run 40 front squats 400 meter run

SKILL: 12:00 of continuous movement: curb to curb run 10 alternating dumbbell muscle snatch 5 seated broad jumps :20 handstand pike hold on 12” box 8/8 lateral step-ups WOD: every minute on the minute for 16:00 m1: 5 push press m2: rest m3: 8 back squats m4: rest

SKILL: 2 sets: 8/8 half kneeling bottoms up kettlebell press 15/15 standing oblique crunch WOD: “Angie” 100 pull-up 100 push-up 100 sit-up 100 air squat

SKILL: power clean every 2:00 for 14:00 m1: 5 @ 60% m2: 4 @ 70% m3: 2 @ 80% m4: 1 @ 90% m5: 1 @ 95% m6 and m7: attempt a 1 rep max power clean WOD: for time: 120-100-80-60 double unders 5-10-15-20 burpees to target

WOD: 3 rounds for time: .6/.4 miles on bike 500 meter row 30 box jump backs 25 dumbbell hang power cleans

WOD: 6:00 as many rounds as possible 200 meter row 20 kettle bell ground to overhead 20 dumbbell box step ups 10 toes to bar 3:00 rest 200 meter row 20 kettle bell ground to overhead 20 dumbbell  box step ups 10 toes to bar 2:00 rest 200 meter row 20 kettle bell ground to overhead 20

SKILL: “randy” for time: 75 power snatches WOD: *teams of 3 5.0/4.0 miles on bike as a team *every 2:00 stop and perform 10 synchro burpees

WOD: for time: 30-20-10 shoulder to overhead v-ups 200 meter farmers carry SKILL: 3 rounds: max effort ring rows 1:00 ring plank

WOD: 4 rounds not for time: 10 back squat at 60% curb to curb sled 2 rope climbs 30 sit-ups