WOD: for time: 800 meter row 10 power cleans 20 burpees over the bar 800 meter run 10 power cleans 20 burpees over bar 1.5/1.2 miles on bike 10 power

SKILL: push jerk every 2:00 for 12:00: set 1: 3 reps (70-80%) set 2: 2 reps (80-90%) set 3: 1 rep (90%+) set 4: 1 rep (90%+) set 5: 1

SKILL: 30 squat cleans for time WOD: 3 rounds not for time: 10/10 kettlebell front rack elevated lunge 12 dumbbell romanian deadlifts 14 banded glute bridges (2:00 rest)

WOD: 5 rounds for time: 10 burpee power clean 15 kettlebell swings 2 curb to curb single arm kettlebell farmers carry 18 hanging leg raises *reps decrease by 2 every round except for the

WOD: *team of 3 for time: 150/120 calorie row 800 meter run as team 150/120 calorie bike

SKILL: every 2:30 complete for 15:00: 6 back squats @ 70% of 1 rep max 12 v-ups WOD: 21-15-9: overhead squats kettlebell swings *400 meter run each round

SKILL: 12:00 minutes to find: 1 rep max deadlift WOD: 10:00 amrap: 30 double unders 10 hang power snatch

SKILL: 3 supersets: 4 bench press @80% 8 dual dumbbell bent over rows 12 banded pull aparts (:90 rest) WOD: 6 rounds for time: curb to curb kettlebell farmers carry

WOD: 30:00 emom: min 1: max effort calories on bike min 2: 10 thrusters min 3: max effort calories on rower min 4: 10 burpees min 5: rest

SKILL: 12:00 to find: 1 rep max push press WOD: “nasty girls” 3 rounds for time: 50 air squats 7 muscle ups 10 hang power cleans