WOD: 24:00 amrap: 5 pull ups 10 push ups 15 squats 20 sit ups 5 pull ups 1:00 rest

SKILL: 3×15 banded face pulls WOD: for time: 800 meter run 30 overhead squats 600 meter run 20 overhead squats 400 meter run 15 overhead squats 200 meter run 10 overhead squats

SKILL: every 1:30 for 12:00: 3 burpee box jump 2 touch and go clean and jerk WOD: 16:00 amrap: 400 meter row max effort unbroken handstand push ups

WOD: 30:00 emom: M1: 8-10 strict pull ups M2: 6 seated box jumps M3: 3 muscle ups (3 mu drills on rings) M4: :30 handstand pike hold M5: :45 plank hold M6: rest

SKILL: every :90 for 10:30: 1 deadlift @ 85% + 5 burpees over bar WOD: 4 supersets: 6-8 dumbbell romanian deadlift with :03 negative 6-8 half kneeling filly press with :03 negative 10-12 banded kneeling crunch purple/black (rest 1:00)

SKILL: for time: 100 wall ball shots WOD: 10:00 amrap: 5 unbroken power cleans 10 unbroken toes to bar

SKILL: every 2:00 for 10:00: 2 push press @ 85% WOD: 5 rounds for time: 10 strict presses 20 alternating front rack reverse lunges 200 meter run

WOD: 50/40 calorie row 50 thrusters 50 ring rows 50 wall-ball shot 50 russian twists (total) 50/40 calorie row

WOD: “dork” 6 rounds: 60 double unders 30 kettlebell swing 15 burpees

SKILL: 10:00 emom: 1 squat snatch with :02 pause at bottom WOD: for time: 15-12-9-6-3 unbroken thrusters