SKILL: weighted box jump drills with dumbbell WOD: *3 person waterfall 5 rounds: 400 meter row 20 zercher hold sandbag box step-up curb to curb dumbbell overhead walk 20 alternating over the shoulder sandbag tosses

WOD: for time: 800 meter run 100 air squats 80 sit ups 60 pull ups 40 clean and jerks 20 handstand push ups 800 meter run

WOD 3 rounds 10 snatches 12 bar facing burpees rest 3:00 3 rounds 10 bar muscle ups 12 bar facing burpees

SKILL: back box squat 10:00 to build to 1 rep max -then- 8:00 to complete: 4 reps @ 80% 6 reps @ 70% 8 reps @ 60% WOD: as far as possible in 8 min: 2 burpee 2 kettlbell swing 2 goblet squat 4, 6, 8…> *increase by 2 reps each round

3 rounds not for time ( 12:00 ) 10 deadlifts (55-60%) 12 dumbbell glute bridge floor press (:01 hold at lockout) :30 dumbbell flutter kicks 3 rounds for time: (17:00) 500m row 3 sandbag walking laps 

WOD: 25:00 emom :45 work :15 transition min 1: double under min 2: v-ups min 3: sandbag hold min 4: bike for calories min 5: rest

SKILL: every 2:30 for 12:30 set 1: 10 thrusters set 2:  8 thrusters set 3:  6 thrusters set 4:  4 thrusters set 5:  4 thrusters WOD: 4 rounds for time: 200 meter run 10 hang power snatch 10 burpees over the bar

WOD: for time x1: 4 burpee over bar 8 push press 8 front squats 8 toes to bar 4 box jumps 1:00 rest x2: 4 burpee over bar 8 push press 8 front squats 8 toes to bar 4 box jumps 1:30 rest x3: 4 burpee over bar 8 push press 8 front squats 8

WOD: 3k partner row/amrap partner 1: 500 meter row partner 2: amrap: 6/6 single arm kettlebell thruster 12 kettlebell swings