WOD:  30:00 emom: m1: 12-15 dumbbell front squats m2: 10:15 chest to bar pull ups m3: 10-15 dumbbell lever sit ups (1 db) m4: max effort double unders m5: rest

SKILL: every :90 for 9:00: hip power snatch + hang power snatch + full power snatch WOD: “sugar daddy” for time: 21 deadlifts 400 meter run 15 deadlifts 400 meter run 9 deadlifts 400 meter run

WOD: for time: 60 double unders 40 burpees 60 double under 40 wallballs 60 double unders 40 deadlifts 60 double under 40 wallballs 60 double under 40 burpees

SKILL: 4 supersets: 10/10 lawnmower on bench 10 overhead squats 12/12 single leg med ball toss with partner WOD: 7:00 amrap: 7 kettlebell swings 7 burpees over kettlebell

SKILL: 8:00 of mobility WOD: every 3:00 for 21:00: 200 meter run 20 hang power cleans

WOD: 5 rounds for time: 500 meter row 15 bench presses (2:00 rest)

SKILL: every 3:00 for 15:00: 15-20 pull ups WOD: 4  rounds for time: 400 meter run 12 dual dumbbell hang squat clean and jerks

SKILL: every 5:00 for 25:00: 16/12 calorie row 16 x 30′ shuttle sprints 16/12 calorie bike WOD:  3 rounds: 15 hanging leg raises :30 hollow body hold 20 total russian twists

SKILL: 4:00 emom 1 squat clean + 3  front squat 4:00 emom 1 squat clean + 2  front squat 4:00 emom 1 squat clean + 1 front squat WOD: 10:00 amrap with partner: alternating sandbag over the shoulder

WOD: 8 rounds for time: 200 meter run with plate 10 plate plyo push-ups 15 plate shoulder to overhead 20 plate oh walking lunges 25 plate sit-ups