WOD: “dt” 5 rds for time: 12 deadlifts 9 hang power cleans 6 push jerks SKILL: 4 rounds not for time: 12 one arm kettlebell bent over row 10 dumbbell hammer curls 12 dumbbell bent over flyes 10 barbell floor skull crushers

WOD: 30:00 emom: :40 max effort / :20 rest m1: calories on bike m2: sit ups m3: kettlebell swings m4: overhead plate lunge m5 sandbag over shoulder

Skill: every 2:00 for 10:00 5 strict press WOD: 10 rounds :30 max effort burpees :30 rest :30 max effort dumbbell thrusters :30 rest

WOD: 4 rounds 10 box jumps 10 handstand kicks ups 10 broad jumps 10 hollow rocks 800 m run 4 rounds 10 box jumps 10 handstand kicks ups 10 broad jumps 10 hollow rocks 800 m run

WOD: 30:00 amrap: 50 kettlebell swings 400 meter run 50 push ups 400 meter run 50 wall balls 400 meter run 50 sit ups 400 meter run

open wod 20.2 20mins as many rounds as possible 4 dumbbell thrusters 6 toe to bars 24 double unders

SKILL: 4×6 bench press 4×10 empty barbell curls 4×12 bent over double kettlebell row WOD: tabata this air squats (1:00 rest) push ups (1:00 rest) sit ups (1:00 rest) strict pull ups

WOD: 4 supersets: 10 seated box jumps 10/10 half kneeling anti rotation kettlebell press SKILL: for time: 30 squat clean and jerks @ 75% of 1 rep max

SKILL: 10:00 emom: m1: 10 push press m2: 14 lateral box step overs WOD: 21-15-9 deadlift chest to bar 200 meter run

SKILL: 12:00 to complete: 4×8 box squats WOD: 3 rounds for time: 50 double unders 25′ dumbbell single arm overhead lunge 12 alternating dumbbell snatch 25′ dumbbell single arm overhead lunge