WOD:0:00-7:00800 meter run—————————7:00-15:008:00 amrap:8 deadlifts8 zercher squats—————————-15:00-19:00*rest*strip down the bar!—————————-19:00- 29:00every 2:00 for 10:00:8/8 front rack barbell step ups

SKILL:every 2:00 for 12:00:3 push press with a :03 pause in dip + 3 push press + :03 hold over head WOD:every 3:00 for 15:00:1:30 row/bike15 sit ups10 handstand push ups*rest remainder

SKILL:3 sets of:12/12 suitcase bulgarian split squats12 alternating plank pull through*rest :90 after each round WOD:20:00 amrap:400 meter run200 meter single arm farmer carry 20 ring rows10/10 single arm russian kettlebell swings

SKILL:every 2:00 for 12:00:2 hang squat clean with a :03 pause at knees2 floor squat clean with a :03 pause at knees WOD:14:00 amrap:30 double unders15 unbroken wall balls10 toes to bar5 power cleansrest 1:00