SKILL: every 2:00 for 10:00: 2 snatch pulls + 2 power snatches + 1 snatch balance (:03 bottom squat hold) WOD: every 3:00 for 18:00: 15/12 calorie bike 25 double unders 5 front squats

SKILL: 33 burpee test WOD: for time: 20 squat cleans 800 meter run (rest 4:00) 20 squat cleans 800 meter run

SKILL: every 2:00 for 10:00: 10 strict pull ups WOD: 18 minute amrap 25/20 calories rower 2 curb to curb sled pushes 20 dumbbell push press 10 toe 2 bars (:90 rest )

SKILL: 1 rep max back squat WOD: 15 burpee over the bar 5 clean and jerks 12 burpee over the bar 4 clean and jerks 9 burpee over the bar 3 clean and jerks

Skill: 3 supersets: 1 pull up complex 1 curb to curb sandbag carry 14 burpees to a 6 inch target (rest 2:00) WOD: 21-15-9 overhead squats box jumps

SKILL: every 2:00 for 12:00 3 rep hang power snatch WOD: tabata handstand push-ups rest 1:00 tabata pistols rest 1:00 tabata push ups rest 1:00 tabata jumping lunges

SKILL: deadlift every 3:00 for 12:00 10 at 65% 8 at 65% 6  at 70% 6 at 75% WOD: 15-12-9 thrusters 9-6-3 muscle ups

WOD: turkish get ups SKILL: “double helen” 3 rounds: 100 double unders 21 kettlebell swings 12 pull ups

SKILL: back squat every 3:00 for 12:00 round 1: 5 at 70% round 2: 3 at 75% round 3: 2 at 80% round 4: 1 at 90% WOD: 4 rounds 400 meter run 200 meter farmer carry

SKILL: every 2:00 for 14:00 2 clean pulls + 2 muscle cleans + 2 power cleans + 1 tempo front squat WOD: 12:00 amrap 1-2-3-4…> power clean toe to bar burpee