WOD:20:00 amrap:2 rounds of “cindy”1 round of “dt”

SKILL:14:00  to complete:6 x 3 jerks   WOD:2:00 max effort shuttle run (30’)*1:00 rest2:00 max effort kettlebell swing*1:00 rest2:00 max effort sit up*1:00 rest2:00 max effort bike/row calories

WOD:5:00 amrap:5 push press 10 box jumps——————-rest 5:00 ——————-5:00 amrap:5 devils press 15 air squats——————-rest 5:00——————-5:00 amrap5 pull ups10 push ups

SKILL:14:00 of continuous movement:curb to curb kettlebell filly carry 10 bent over kettlebell dual row:45 on bike/rower WOD:9-12-15-12-9:overhead squatsburpees over the bar

WOD:25:00 amrap:20 plate overhead lunges 20 weighted sit ups20 kettlebell swings400 meter run

SKILL:every 3:00 for 12:00 :200 meter run8 unbroken deadlifts WOD:4 rounds not for time:10 tempo dumbbell romain deadlifts 8/8 elevated static lunge:30 / :30 side plank 

WOD:28:00 emom:*:30 max effort / :30 restminute 1: alternating hang dumbbell snatchminute 2: calories on bike/rowerminute 3: double undersminute 4: up downs

SKILL:thruster ladder:10 reps 8 reps6 reps4 reps2 reps WOD:10 rounds for time:10 kettlebell swings 40 double unders

SKILL:3 supersets:10/10 achilles kettlebell lunge passes10/10 landmine single leg deadlift10 plank pull throughs WOD:21:00 emom:m1: 45 second bike/rowm2: 45 second double undersm3: 5 fast burpees 

SKILL:14:00 to find:1 rep bench press  WOD:for time: 10 * 20 * 30 * 20 * 10dumbbell hang clean and jerkspush ups *200 meter run after each round