SKILL: 3 sets: 10 double kettlebell deadlifts 15 standing oblique crunch 20 kettlebell plank shift WOD: “nasty girls” 3 rounds for time: 50 air squats 7 ring muscle ups 10 hang power cleans

WOD: 5:00 to complete: 3 rounds: 7 box jumps 7 hang power cleans max effort calories on bike with remaining time (rest 1:00) *repeat for 4 total 5:00 rounds

SKILL: 3×10 reverse lunge to step up WOD: 5-4-3-2-1 hang cluster 10-8-6-4-2 burpees

SKILL: 1 rep max push press WOD: 3 rounds for time: 50 double unders 25′ walking dumbbell lunge 12 devil’s press 25′ walking dumbbell lunge

10 rounds (15:00) 6 ring dips 10 hand release push ups 30 double unders

 5 rounds for time (35:00) 200 m run 12 kettlebell deadlift 12 kettlebell push-ups  12 toes to rings  20 cal bike  12 split squats 12 kettlebell skull crushers 24 russian twists