SKILL: 3 rounds not for time: 300 meter row 3-7 ring muscle ups WOD: 3 rounds: 200 meter run 8/8 single arm dumbbell push press 21 dumbbell goblet squats

SKILL: every 2:30 for 12:30: 5 bench press WOD: “rocket power” 21 bar facing burpees 21 power snatches 15 bar facing burpees 15 overhead squats 9 bar facing burpees 9 squat snatches

SKILL: back squats: 4 @ 70% 3 @ 75% 2 @ 80% 2×1 @ 85% WOD: for time: 100 double unders 800 meter run 60/45 calorie row

SKILL: 3 rounds: 50′ dumbbell right arm overhead lunge 50′ dumbbell left arm overhead lunge WOD: 5 rounds for time: 10 push press 10 box jumps

SKILL: every 2:00 for 12:00: 3 position squat clean and jerk WOD: “elizabeth” 21-15-9 squat cleans ring dips

WOD: 25:00 emom: m1: 200 meter run m2: 12 dual dumbbell push press m3: deadlift m4: 8 box jumps m5: rest