WOD: 30:00 emom: m1: shuttle run outside m2: 5-8 sandbag over the shoulder m3: kettlebell static farmers hold m4: 20 jumping lunges m5: max effort calories on bike m6: rest

SKILL: every 1:30 for 12:00 3 muscle snatch + 3 snatch balance WOD: 5:00 amrap: box facing burpee box jump over

WOD: 30:00 to complete: shoulder press 1-1-1-1-1 reps push press 1-1-1-1-1-1 reps push jerk 1-1-1-1-1 reps

WOD: for time: 9 chest to bar pull ups 21 squat cleans 2:00 rest 15 chest to bar pull ups 15 squat cleans 2:00 rest 21 chest to bar pull ups 9 squat cleans

WOD: 5 rounds for time: 400 meter run 15 right arm kettlebell snatch 15 left arm kettlebell snatch

WOD: 5 rounds for time: 200/150 meter row max effort unbroken jumping pull ups max effort unbroken double unders 200/150 meter row 2:00 rest

SKILL: 10:00 emom 1 squat clean @ 80-85% WOD: 6:00 amrap: 6 hang squat cleans 6 bar facing burpees

WOD: 3 rounds not for time: 15 body weight bench presses 20 single arm dumbbell rows 20 single arm dumbbell rows 1000 meter row

SKILL: 12:00 emom: m1-4: :30 handstand hold m5-8: 3 wall walks or 25-40 foot walk m9-12: 5 to 10 strict handstand push ups WOD: 3 rounds: 15 burpees 10 front squats 15 kettlebell swings

SKILL: 4 sets of 5 push press @70% WOD: 14:00 to complete: 2:00 to establish a set max effort pull up then 5 deadlifts @70% 80% max pull ups 5 deadlifts 70% max pull ups 5 deadlifts 60% max pull ups 5 deadlifts 50% max pull ups