SKILL: 5×5 bench press WOD: 15:00 emom: m1: 5 devil press m2: 10 alternating dumbbell step up m3: 12 alternating renegade row m4: 10/8 calorie bike m5 rest

WOD: 4 rounds not for time: 8 1 1/4 back squats 25 dumbbell hip thrusts 10 plate windshield wipers SKILL: 3 rounds: curb to curb single arm farmer carry :30

WOD: 25:00 amrap 5 strict chest to bar pull ups 10 handstand push ups 15 ring dips 20 hollow rocks 30 double unders

SKILL: 15:00 to find 1 rep max clean and jerk WOD: 4 rounds for time: 8 deadlift 6 front squat 4 push press 200 meter run

WOD: 12:00 emom: m1: max effort mountain climbers m2: 5 box jumps into 10 air squats m3: 10 over shoulder sandbag toss rest 3:00 12:00 emom: m1: max effort russian

WOD: for time with a partner: 1k row/50 cal bike/800 meter run 100 dumbbell goblet squats 100 v-ups 1k row/50 cal bike/800 meter run 100 dumbbell snatch 100 dumbbell lunges

SKILL: 12:00 to find 1 rep max front squat WOD: 10:00 amrap: 10 slamballs 10 box jumps 10 wall ball shots

SKILL: handstand push up skill work WOD: “annie” 50-40-30-20-10: double unders sit ups

WOD: “rankel” 20:00 amrap: 6 deadlifts 7 burpee pull up 10 kettlebell swings 200 meter run

SKILL: 3 rounds: 8/8 half kneeling dumbbell arnold press 8/8 dumbbell suitcase rnt split squat WOD: 16:00 emom *:30 effort :30 rest m1: max effort bike m2: max effort sandbag