SKILL: 10:00 emom: 2 snatches from below the knee  @ 70% WOD: for total repetitions: 3:00 row for calories (:30) 3:00 dumbbell thruster (:30) 3:00 ab mat sit-up (:30) 3:00 strict pull-up (:30) 3:00 bike for calories

WOD: 4 rounds for time 15  thrusters 10  pull-ups 20  front rack kettlebell lunges 15  push-ups 10  kettlebell swings (heavy)

WOD: 15 alternating rounds with teams of 3: 200 meter run 9 push-ups 12 dumbbell/kettlebell front squats 15 sit-ups *tag partner

WOD: “moose” 1000 meter row 10 rounds of: 7 bar facing burpees 3 thruster 1200 meter slam ball run

SKILL: 3 sets: 10/10 single leg weighted romanian deadlift 20 speed skaters 14 dumbbell hang alternating split clean WOD: for time: 60-ft. handstand walk 10 toes-to-bars 10 deadlifts 60-ft. handstand walk 12 toes-to-bars 12 deadlifts 60-ft. handstand walk 14 toes-to-bars 14 deadlifts 60-ft. handstand walk 16 toes-to-bars 16 deadlifts

SKILL: every 2:00 for 10:00 2 bench press @ 85% WOD: 3 rounds for time: 12 devils presses 16 alternating dumbbell suitcase step ups

TUESDAY SKILL: 20:00 to complete: 8 x 3 back squats @ 80% WOD: for time: 500 meter row 20 burpees 100 double unders 20 burpees 400 meter run

SKILL: every 2:00 for 10:00: 8-12 push jerk @ 50% WOD: 16:00 emom: m1: bike for calories m2: 6/6 hang dumbbell power clean + push jerk m3: sandbag bear hug m4: curb to curb run

WOD: 4 rounds for time 15  thrusters 10  pull-ups 20  front rack kettlebell lunges 15  push-ups 10  kettlebell swings (heavy)

SKILL: 3 supersets: 12 front raises 12 side raises 12 bent over reverse fly WOD: 4 rounds for time: 15/12 calorie row 12 burpee box jumps 12 sandbag over the shoulder (2:00 rest)