WOD: 5:00 emom: m1: 150/200 meter row m2: 10 burpee box jump m3: :45 max effort sit up m4: 25 kettlebell swing 16/24 m5: 40 mountain climbers *2:00 rest *repeat 4 times

WOD: for time: 400 meter run 50 pull ups 400 meter run 40 toes to bar 400 meter run 30 handstand push ups 400 meter run 20 bar/ring muscle ups 400 meter run

WOD: 30:00 emom: m1: shuttle run outside m2: 5-8 sandbag over the shoulder m3: kettlebell static farmers hold m4: 20 jumping lunges m5: max effort calories on bike m6: rest

SKILL: every 1:30 for 12:00 3 muscle snatch + 3 snatch balance WOD: 5:00 amrap: box facing burpee box jump over

WOD: 30:00 to complete: shoulder press 1-1-1-1-1 reps push press 1-1-1-1-1-1 reps push jerk 1-1-1-1-1 reps

WOD: for time: 9 chest to bar pull ups 21 squat cleans 2:00 rest 15 chest to bar pull ups 15 squat cleans 2:00 rest 21 chest to bar pull ups 9 squat cleans