WOD: 15:00 amrap 12 deadlift 9 box jumps 6/4 bar muscle ups SKILL: 3 sets: 30/30 deadbugs

SKILL: 12:00 to find 1 rep max front squat 5-3-3-1-1-1-1 WOD: for time: 400 meter run 25 burpee box jump overs 500 meter row

WOD: 12:00 emom: M1: :45 max effort pull-ups M2: :45 max effort push-ups M3: :45 max effort air squats 3:00 rest 12:00 emom M1: 200 meter run M2: :45 max effort toes to rings M3: :45 max effort handstand hold

teams of 2  each team must complete 6 rounds each alternating rounds with your partner (12 total rounds) 3 hang power snatch curb to curb sled push 10 step ups

open wod 19.5 for time:  33-27-21-15-9 thrusters (95/65) chest-to-bar pull-ups

SKILL: 14:00 to build: 1 rep power snatch WOD: 11:00 amrap: 30 double unders 16 alternating dumbbell snatches 30 double unders 16 v-ups

WOD: for time: 1000 meter run -then- 10 rounds 10 front squats 10 burpees -then- 1,000 meter row

SKILL: 4 supersets: 8 bench press 10 dumbell seated arnold press 12 dumbbell bent over flyes WOD: 13:00 amrap: 13 weighted sit-ups 13 box jumps 13 kettlebell swings

SKILL: front squats every 2:30 for 15:00 (6 sets) sets 1-3: 3 reps at 85% sets 4-6: 1 rep at 90% WOD: for time: 15 power cleans 10 power cleans 5 power cleans

SKILL: weighted box jump drills with dumbbell WOD: *3 person waterfall 5 rounds: 400 meter row 20 zercher hold sandbag box step-up curb to curb dumbbell overhead walk 20 alternating over the shoulder sandbag tosses