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

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

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

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