SKILL: 4 sets: 12 seated banded lat pull 12 barbell curl 6/6 kettlebell single leg deadlift WOD: 16:00 amrap: 15 deadlift 10 back squat 20 step ups curb to curb run

SKILL: every 3:00 for 15:00: 8 split jerks + :01 pause in catch @ 55% of 1rep max jerk WOD: 15:00 amrap: 21 v-ups 7/7 dumbbell single arm push jerk 200 meter run

WOD: team of 2: 400 double unders 100 air squats 80 russian twists 60 wall ball shots 40 calorie assault bike 20 wall ball + pull-ups 10 burpees over partner (10ea.) 400 double unders

WOD: for time: “daniel” 50 pull-ups 400 meter run 21 thrusters 800 meter run 21 thrusters 400 meter run 50 pull-ups

SKILL: 10:00 emom: snatch high-pull + hang squat snatch + overhead squat @ 65% WOD: 10:00 amrap: 12 wall ball shots 6 burpees

SKILL: every 2:30 for 12:30: 10 thrusters WOD: for time: 11 squat cleans 7 bar muscle ups 9 squat cleans 7 bar muscle ups 7 squat cleans 7 bar muscle ups 5 squat cleans 7 bar muscle ups

SKILL: box squats every 3:00 for 18:00: round 1-2: 12 reps round 3-4: 10 reps round 5-6: 8 reps WOD: for time: 21-15-9 push press ring rows

WOD: 30:00 emom: minute 1: curb to curb empty sled push minute 2: 5-7 sandbag over the shoulder minute 3: 20 abmat sit-ups minute 4: 30-50 double unders minute 5: plank hold

8am and 9:30am only WOD: “murph” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run *partition the reps any way

Mission closed, rest day