WOD: 4 sets of: 25 feet weighted  bear crawl 10 devil presses 10 lunges *1:00 rest after 4 sets *repeat 5 times

WOD: for time: 200 double unders 10 rounds: 10 handstand push ups 10 pistol squats (total) 1.0/.8 mile bike

SKILL: 12 minutes to complete 6 sets: 3 snatch grip push press + 3 snatch balance WOD: 10 squat snatches at 50% 8 squat snatches at 60% 6 squat snatches at 70% 4 squat snatches at 80% 2 squat snatches at 85%

WOD: 4 rounds: 10 deadlifts 25/20 calorie row 25 burpees (rest 2:00)

SKILL: super set for 4 rounds: 8 ring muscle ups 1:00 overhead bar hold (rest :60) WOD: “helen”: 3 rounds for time: 400 meter run 21 kettlebell swings 12 pull ups

SKILL: 10:00 emom: 1 clean pull with a :03 pause below the knee 1 power clean @ 70-75% WOD: 10:00 amrap: 10 push press 10 box jumps

SKILL: every 4:00 for 20:00: 10 back squats at 65-70% WOD: 1 mile time trial run

WOD: 8 rounds for time 15 kettlebell swings 15 plate cleans 15 hanging leg raises 15 kettlebell bench presses 1:00 rest *every 7:00 7 burpees

SKILL: every :45 for 9:00: 2 squat snatch at 70% WOD: for time: 1000 meter row 1.5/1.2 mile bike 1000 meter run

*8 and 9am classes only!* SKILL: 1 clean complex every 2:00 for 16:00: clean pull + squat clean + hang squat clean + front squat WOD: 4 rounds for time: 400 meter run 10 hang power snatch