SKILL: 3 sets: 8/8 db front foot elevated split squat 15-25 dumbbell frog pumps :30-:45 dumbbell hollow hold WOD: 3 rounds: 600 meter run HOME WOD: WARM UP: 4 rounds 200m run ( 1:00 )

WOD: “nate” 20:00 amrap: 2 ring muscle ups 4 handstand push ups 8 kettlebell swings   HOME WOD: WARM UP: 2 rounds 10 alternating cossack squats 5 burpees 10 speed skaters 10 push-ups 10 fast

SKILL: 7:00 EMOM: 1 power clean WOD: 8:00 amrap: 8 sumo deadlift 8 burpee 8 v ups Home WOD option: WARM UP: 2 rounds 10 alternating lunge to instep 10 inch worms 2 0 mountain

WOD: “bad blood” 5 rounds: 1:00 push press 1:00 russian kbs 1:00 calorie bike 1:00 rest

WOD: “rich”: 13 squat snatch ———————- 10 rounds: 10 pull ups 100 m sprint ———————- 13 squat cleans

SKILL: every 2:00 for 8:00: 2 push jerks WOD: 10:00 amrap: 50 double unders 10 handstand push ups curb to curb sandbag carry