WOD: for time: 60 double unders 40 burpees 60 double under 40 wallballs 60 double unders 40 deadlifts 60 double under 40 wallballs 60 double under 40 burpees

SKILL: 4 supersets: 10/10 lawnmower on bench 10 overhead squats 12/12 single leg med ball toss with partner WOD: 7:00 amrap: 7 kettlebell swings 7 burpees over kettlebell

SKILL: 8:00 of mobility WOD: every 3:00 for 21:00: 200 meter run 20 hang power cleans

WOD: 5 rounds for time: 500 meter row 15 bench presses (2:00 rest)

SKILL: every 3:00 for 15:00: 15-20 pull ups WOD: 4  rounds for time: 400 meter run 12 dual dumbbell hang squat clean and jerks

SKILL: every 5:00 for 25:00: 16/12 calorie row 16 x 30′ shuttle sprints 16/12 calorie bike WOD:  3 rounds: 15 hanging leg raises :30 hollow body hold 20 total russian twists