SKILL: 3 rounds: 2 sled curb to curb 10 barbell bent over rows :60 handstand hold WOD:  4 rounds: 4 power snatch 12 knees to elbow 18 weighted sit ups

SKILL: 1 rep max back squat WOD: 12:00 amrap: 1 curb to curb run 10 dumbbell bicep curl to strict press 20 walking lunges 30 double unders

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WOD: teams of 2: 2000 meter row ——————————— 4 rounds : 10 bar muscle ups 24 kettlebell swings ———————————- 3000 meter row

SKILL: 3 rounds: 10/10 kettlebell front rack front foot elevated split squat 12 alternating cossak squats 15 dual kettlebell bent over rows WOD: 21:00 emom: minute 1: 12/9 calorie bike minute 2: 8-10 burpee box