WOD: 30-20-10 calorie row alternating dumbbell box step ups -then 10-20-30 alternating dumbbell snatches wall balls

WOD: 5:00 amrap: 4 cleans 100 double unders 20 burpees max effort toes to bar (rest 5:00) 5:00 amrap: 3 cleans 75 double unders 15 lateral burpees max effort pull ups (rest 5:00) 5:00 amrap:

SKILL: every :90 for 9:00: 1 behind the neck snatch push press 2 behind the neck snatch push jerk 1 overhead squat WOD: every 5:00 for 4 rounds: 15/10 calories bike 30 sit ups 7

SKILL: handstand practice WOD: “fight gone bad” 3 rounds for max reps of: 1 minute of wall-ball shots 1 minute of sumo deadlift high pulls 1 minute of box jumps 1 minute of push presses

SKILL: every 2:00 for 12:00: 1 clean pull with a :02 pause at the knee 1 clean pull with no pause 2 power clean with a :02 pause in the catch WOD: 10:00 amrap: 10

SKILL: every 3:00 on the minute for 15:00: 4 snatch at 70% WOD:  9:00 amrap: 9 push presses 9 box step overs 9 ring dips