SKILL: “fran” 21-15-9: thrusters pull ups WOD: 4 rounds not for time: 1:00 overhead bar hold 6 dumbbell kang squats 10 russian hamstring curl with partner 1 curb to curb front plane sandbag carry 10

SKILL: every 3:00 for 15:00: 3 snatch balances 1 overhead squat WOD: *21*15*9* burpee over the bar *= 3 snatches at 75%

SKILL: rope climbs WOD: 30:00 emom: minute 1: 3-5 negative ring dips minute 2 and 3: sled push minute 4: 2-3 rope climb minute 5: 15 slamballs

SKILL: every 3:00 for 12:00: 3 push press 2 push jerk 1 split jerk WOD:  clean and jerks: minute 1-3: 2 reps @ 70% (rest 1:00) minute 5-7: 2 reps @ 72.5% (rest 1:00) Minute 9-11:

SKILL: 3 supersets: 8/8 suitcase RNT reverse lunges 5 tempo goblet squats 8/8 single arm strict high pulls WOD: for time: 1000 meter row ————— 4 rounds 10 front rack lunges 10 burpee box jumps

WOD: 27-21-15-9 slammballs wallballs