SKILL: 4:00 emom 1 squat clean + 3  front squat 4:00 emom 1 squat clean + 2  front squat 4:00 emom 1 squat clean + 1 front squat WOD: 10:00 amrap with partner: alternating sandbag

WOD: 8 rounds for time: 200 meter run with plate 10 plate plyo push-ups 15 plate shoulder to overhead 20 plate oh walking lunges 25 plate sit-ups

SKILL: 3 rounds: 8/8 weighted front rack step ups 175 meter row WOD: 3 rounds: 200 meter farmers carry 400 meter row 1.0/.8 mile bike 10 burpees

SKILL: 3 sets: 5/5 turkish get ups 2 gym laps carrying a sandbag WOD: 15:00 amrap: 20 russian kettlebell swings 200 meter single kettlebell farmers carry 400 meter run

SKILL: build to a heavy set of 3 thrusters WOD: 14:00 to complete: 2:00 to establish a set of max effort pull ups ——————- 5 push press 80% max pull ups 5 push press 70% max

SKILL: 4 rounds: 8 incline dumbbell bench press 8/8 single arm cross body dumbbell deadlift :45- :60 wall sit WOD: 1000 meter row ——————– 10 rounds: 3 power cleans 6 push ups 9 air squats