WOD: “nancy” 5 rounds for time: 400 meter run 15 overhead squats SKILL: 3 rounds : curb to curb heavy single arm kettlebell farmer carry :30/:30 side plank hold

WOD: 4 rounds not for time: 8 bench press 10 dumbbell bent over rows —————————————- 4 rounds not for time: 10 weighted or strict push ups 8 strict pull ups —————————————— 3 supersets: 10-15 dumbbell

SKILL: front squats WOD: for time: 15-12-9-6-3 dual dumbbell thrusters *curb to curb run after each round

SKILL: supersets: 12-9-6-6-6 ½ kneeling dumbbell press 18-15-12-12-12 Leaning lateral raise WOD: 8:00 amrap: 4 push press 8 burpee over bar 16 hollow rocks

SKILL: 6:00 emom: 2 touch and go power cleans WOD: 12-10-8-6-4-2 squat cleans

WOD: *teams of 3 25:00 amrap: 200 meter weighted run ——— 7 burpees 10 renegade rows 14/11 calorie bike