SKILL:every 2:00 for 10:00:build to a moderately heavy 3 rep tempo front squat WOD:4 rounds:4:00 amrap:5/5 single arm hang power cleans5/5 single arm front squats5/5 single arm shoulder to overhead20

SKILL:3 supersets:10 seated z press20 heavy russian kettlebell swings100 meter single arm farmers carry*rest 2:00 WOD:4-5 rounds not for time:10 bench presses10/10 bird dog rows21 bicep curls

SKILL:every :90 for 7:30:5 tempo overhead squats WOD:3 rounds:400 meter run6 squat snatches 12 burpee over bar

SKILL:15:00 to build to a moderate tempo deadlift WOD:every :90 for for 15:00::30 bike/row sprint*directly into a gymnastics complex:3 strict pull ups, 3 kipping pull ups, 3 toes to bar•rest

SKILL:every :90 for 9:00:2 hang squat cleans with a :03 pause in the bottom of the squat WOD:12:00 amrap:6 squat cleans12 handstand push ups48 double unders

SKILL:3 rounds:10/10 hollow body kettlebell floor press:30 achilles kettlebell lunge passes:30 achilles kettlebell lunge passes WOD:every 5:00 for 25:008-14 toes to bar400 meter run 30 – 50’’ handstand walk or 3

SKILL:front squats @ 50% or less3 sets of 5 tempo front squats 3311 WOD:for time:20 overhead squats20 thrusters20 pistols 100 double unders

SKILL:10:00 emom1 clean pulls with a :05 pause at knee + 1 power clean WOD:12:00 amrap:100 meter single arm overhead carry20 single arm dumbbell hang power clean 30 alternating plank pull

WOD:30:00 emom:m1-m4: 600 meter runm5- 20 russian kettlebell swings m6- 10-15 push ups

SKILL:tempo back squat 3211every 2:30 for 12:30 *build to a moderately heavy 3 rep 5