SKILL: 12:00 to find 5 rep max thruster WOD: for time: 400 meter run 8 squat cleans 400 meter run 6 squat clean 400 meter run 4 squat cleans

SKILL: 5 x 4 negative ring muscle up to floor (1:00 rest) WOD: 4 rounds: 12 tall kneeling anti-extension 10/10 kettlebell front rack elevated lunge 8 deadlift 12 alternating strict single leg toes to bar

SKILL: 10:00 emom: 2 snatches from below the knee  @ 70% WOD: for total repetitions: 3:00 row for calories (:30) 3:00 dumbbell thruster (:30) 3:00 ab mat sit-up (:30) 3:00 strict pull-up (:30) 3:00 bike

WOD: 4 rounds for time 15  thrusters 10  pull-ups 20  front rack kettlebell lunges 15  push-ups 10  kettlebell swings (heavy)

WOD: 15 alternating rounds with teams of 3: 200 meter run 9 push-ups 12 dumbbell/kettlebell front squats 15 sit-ups *tag partner

WOD: “moose” 1000 meter row 10 rounds of: 7 bar facing burpees 3 thruster 1200 meter slam ball run