SKILL: 3 supersets: 8/8 suitcase RNT reverse lunges 5 tempo goblet squats 8/8 single arm strict high pulls WOD: for time: 1000 meter row ————— 4 rounds 10 front rack

WOD: 27-21-15-9 slammballs wallballs

SKILL: 3 superset: curb to curb carry 12 dumbbell floor presses WOD: 4 sets of 4:00 amrap: 7 single arm front squats- right 7 single arm front squats- left 14

SKILL: 4×5 split jerk WOD: 15:00 amrap: 12/10 row calories 20 dumbbell hang power snatches 12/8 bike calories 15 pull ups

SKILL: every 2:00 for 12:00: 2 power cleans 1 ¼ front squat WOD: for time: 200 meter run, 2 front squats 200 meter run, 4 front squats 200 meter run,

SKILL: 3x’s 500 meter row WOD: 4 rounds not for time: 2 curb to curb sled pushes 5 back squats 10 lateral lunges (each side)

SKILL: 3 rounds :45 bike sprint 16 death marches curb to curb slamball carry WOD:  for time: 800 meter run 5 rounds: 50 double unders 10 deadlift 800 meter run

SKILL: every 3:00 for 12:00: 8 one-and-one quarter back squat WOD: 7-6-5-4-3-2-1 reps for time: strict muscle-ups single-leg squats, right leg single-leg squats, left leg

WOD: 30-20-10 calorie row alternating dumbbell box step ups -then 10-20-30 alternating dumbbell snatches wall balls

WOD: 5:00 amrap: 4 cleans 100 double unders 20 burpees max effort toes to bar (rest 5:00) 5:00 amrap: 3 cleans 75 double unders 15 lateral burpees max effort pull