SKILL: 10/10 contralateral overhead step ups 10/10 suitcase deadlifts 10/10 push up t WOD: 5 rounds for time: 15 slamballs 200 meter run with slamball

WOD: “chelsea” 30:00 emom: 5 pull ups 10 push ups 15 air squats

SKILL: every 3:00 for 12:00: 50 double unders 10 push jerks @55% WOD: for time: 1000 meter row 50 wall ball shots 30 toes to bar

WOD: 2x’s: 12:00 amrap then 3:00 5 thrusters (95/65) 5 burpees to pull-ups 5 kettlebell push-ups 5 box jump overs

WOD: *teams of 3 25:00 amrap: 400 meter run ~~~~~~~~~~~~ 15 deadlifts 50 double unders 3 rope climbs

SKILL: 12:00 emom: m1: :30 bike sprint m2: :30 touch and go sandbag to shoulder m3: :30 plank shoulder taps WOD: for time: * 21 * 15 * 9 * toes to bar handstand push ups *= 3 squat cleans @ 72.5%

SKILL: superset* 4 rounds: 8/8 single arm suitcase deadlifts 8 seated box jumps 8 kipping pull ups with :03 pause WOD: 4 rounds: 500 meter row sprints

SKILL: 5 overhead squat every 2:00 for 10:00 WOD: 12:00 amrap: 4 squat snatches 16 ring dips

SKILL: every 3:00 for 18:00 box squats: round 1-2: 10 reps (60%) round 3-4: 8 reps (70%) round 5-6: 6 reps (75%) WOD: 10:00 emom: m1: 8 push press m2: 10-14 burpee to plate

SKILL: every 2:00 for 10:00: 5 strict pull ups + 5 kipping pull ups + 5 chest to bar WOD: 3 rounds: 3:00 bike 3:00 row 1:00 power clean (2:00 rest)