SKILL: 3 rounds: 8/8 weighted front rack step ups 175 meter row WOD: 3 rounds: 200 meter farmers carry 400 meter row 1.0/.8 mile bike 10 burpees

SKILL: 3 sets: 5/5 turkish get ups 2 gym laps carrying a sandbag WOD: 15:00 amrap: 20 russian kettlebell swings 200 meter single kettlebell farmers carry 400 meter run

SKILL: build to a heavy set of 3 thrusters WOD: 14:00 to complete: 2:00 to establish a set of max effort pull ups ——————- 5 push press 80% max pull ups

SKILL: 4 rounds: 8 incline dumbbell bench press 8/8 single arm cross body dumbbell deadlift :45- :60 wall sit WOD: 1000 meter row ——————– 10 rounds: 3 power cleans 6

SKILL: 3 rounds: 2 sled curb to curb 10 barbell bent over rows :60 handstand hold WOD:  4 rounds: 4 power snatch 12 knees to elbow 18 weighted sit ups

SKILL: 1 rep max back squat WOD: 12:00 amrap: 1 curb to curb run 10 dumbbell bicep curl to strict press 20 walking lunges 30 double unders

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WOD: teams of 2: 2000 meter row ——————————— 4 rounds : 10 bar muscle ups 24 kettlebell swings ———————————- 3000 meter row

SKILL: 3 rounds: 10/10 kettlebell front rack front foot elevated split squat 12 alternating cossak squats 15 dual kettlebell bent over rows WOD: 21:00 emom: minute 1: 12/9 calorie bike