SKILL:4 supersets:6 tempo deadlifts10 kipping ring dips*rest 1:30  WOD:4 rounds500 meter rower sprint(rest 2:00)

WOD:“rich”:13 squat snatch —————————10 rounds:5 strict chest to bar or pull ups100 meter sprint—————————13 squat cleans

SKILL:every 3:00 for 12:00:10 tempo box squats to a bench10/10 bird dog rows WOD:5 rounds not for time:10 bench press at 50% of 1 rep max6 handstand push ups with a :03 tempo down10/10 single leg dumbbell hip thrusts

WOD:30:00 amrap:800 meter row/bike15 box jumps100’ single arm front rack carry, right100’ single arm front rack carry, left

SKILL:every :90 for 7:30:5 tempo overhead squats WOD:16:00 emom:minute 1: 8-10 toes to barminute 2: 5 touch and go power snatch

SKILL:5 sets of 5 thrusters WOD:2 rounds for time:40 russian kettlebell swings30 wallball shots20 burpees10 goblet squat reverse lunges

SKILL:every 2:00 for 10:00:5 hang power cleans at 45-50% of 1 rep max squat clean WOD:for time:800 meter run————————4 rounds:20 single arm hang power cleans 10 strict pull ups

SKILL:every 4:00 for 16:00:10 tempo back squats8-10 strict pull ups  WOD:every 3:00 for 15:00:30 air squats10 burpees30 hollow body rocks •rest reminder

SKILL:3 supersets:8 tempo bench presses20 dumbbell hip thrusts10/10 jumping bulgarian split squatsrest 2:00 WOD:3 rounds not for time:500m row/ .9/.7 bike 10/10 front rack barbell step ups15 barbell bicep curls