MONDAY SKILL: 12:00 to complete: 6×3 box squats WOD: 15:00 emom: m 1-5: 3 clean and jerk @ 55-65% m 6-10: 2 clean and jerk @ 75-75% m 11-15: 1 clean and jerk @ 75-85%

WOD: 10 rounds: 100 meter row 10 thrusters 10 ring push ups 100 meter row *rest

WOD: 25:00 amrap: 10 plate burpees 15 toes to bar 50 double unders 400 meter run

SKILL: 15:00 to complete: 2×12 back squats @60% 2×10 back squats @65% 2×8 back squats @75% WOD: 10:00 amrap: 200 meter run 15 sit ups 5 push press

SKILL: “karen”: 150 wall ball shots for time WOD: 4 rounds not for time: 5-8 strict pull ups 10 barbell bent over rows 8 dumbbell romanian deadlift w/ :04 descent 12 weighted hip thrusts w/ feet on box

SKILL: for time: 15-12-9-6-3 unbroken thrusters *200 meter run after each set WOD: 30-20-10 dumbbell alternating lunges banded tricep pull down

SKILL: 3 rounds: 15 banded kneeling crunch 10 v-ups WOD: 20-18-16-14-12-10-8-6-4-2 kettlebell swings 2-4-6-8-10-12-14-16-18-20 burpees

SKILL: every :45 for 4:30: 1 clean and jerk @85% of 1 rm WOD: “rich”: 13 squat snatches 10 rounds: 10 pull ups 100 meter sprint 13 squat cleans

team of two 30:00 100 cal bike 90 wall ball shots 80 russian twists 70 kettlebell goblet squats 60 kettlebell swings 50 push-ups 40  toes to bar     30 burpees over partner 20 pull-ups 10 curb to curb sprints

SKILL: 3 rounds: 8/8 single legged kettlebell deadlift 10 dual kettlebell bent over row 12 hanging leg raise WOD: 8:00 emom: 3 deadlift 3 burpee box jumps