WOD: “nancy” 5 rounds for time: 400 meter run 15 overhead squats SKILL: 3 rounds : curb to curb heavy single arm kettlebell farmer carry :30/:30 side plank hold

WOD: 4 rounds not for time: 8 bench press 10 dumbbell bent over rows —————————————- 4 rounds not for time: 10 weighted or strict push ups 8 strict pull ups —————————————— 3 supersets: 10-15 dumbbell lying tricep extension 10-12 dumbbell hammer curls

SKILL: front squats WOD: for time: 15-12-9-6-3 dual dumbbell thrusters *curb to curb run after each round

SKILL: supersets: 12-9-6-6-6 ½ kneeling dumbbell press 18-15-12-12-12 Leaning lateral raise WOD: 8:00 amrap: 4 push press 8 burpee over bar 16 hollow rocks

SKILL: 6:00 emom: 2 touch and go power cleans WOD: 12-10-8-6-4-2 squat cleans

WOD: *teams of 3 25:00 amrap: 200 meter weighted run ——— 7 burpees 10 renegade rows 14/11 calorie bike

SKILL: 8:00 to establish a heavy single for power snatch 8:00 to establish a heavy single for power clean and jerk WOD: 10:00 to accumulate reps for points: power clean power clean and jerk power snatch

SKILL: 4 sets: 10 alternating reverse lunges + 8 back squats WOD: for time: 50 wall ball shots 25 toes to bar 40 wall ball shots 20 toes to bar 30 wall ball shots 15 toes to bar 20 wall ball shots 10 toes to bar

SKILL: kettlebell turkish get ups WOD: *teams of 3 5k row for time

SKILL: 4 sets: 1 push jerk + 2 split jerks WOD: 9:00 amrap: 15 push jerks 10 burpee box jump