SKILL: deadlift every 3:00 for 12:00 10 at 65% 8 at 65% 6  at 70% 6 at 75% WOD: 15-12-9 thrusters 9-6-3 muscle ups

WOD: turkish get ups SKILL: “double helen” 3 rounds: 100 double unders 21 kettlebell swings 12 pull ups

SKILL: back squat every 3:00 for 12:00 round 1: 5 at 70% round 2: 3 at 75% round 3: 2 at 80% round 4: 1 at 90% WOD: 4 rounds 400 meter run 200 meter farmer carry

SKILL: every 2:00 for 14:00 2 clean pulls + 2 muscle cleans + 2 power cleans + 1 tempo front squat WOD: 12:00 amrap 1-2-3-4…> power clean toe to bar burpee

closed

closed for aloto

SKILL: 3 Sets: 8 dumbbell single arm hang clean and jerk (55/35) russian twists (25/15) 30/30 butt walk (25/15) WOD: 3 rounds for time (12:00) :30 static l-hang 10 sandbag over shoulder (100/75) 35 double under

WOD: 3 rounds for time (18:00) 400 meter run 15 toe to bar 15 burpee to plate 15 chest to bar

WOD: for time: (30:00) 60 wall ball shot (20/14) 2,000 meter run 2,000 meter row 2.7/2.5 mile bike 40 wall ball shot 1,000 meter run 1,000 meter row 1.5/1.2 mile bike 20 wall ball shot 600 meter run 500 meter row .8/.6 mile bike

SKILL: Every 2:00 for 16:00 3 position power clean WOD: For Time: (12:00) 800 meter run 25 pull-ups 25 toes-to-bar 100 double unders