8am and 9:30am only WOD: “murph” 1 mile run 100 pull-ups 200 push-ups 300 air squats 1 mile run *partition the reps any way

Mission closed, rest day

WOD: 16:00 amrap: 2 toes to bar 2 clapping push up 2 jumping air squat 2 burpee curb to curb run **Add 2 reps each round, do not change shuttle run

SKILL: 12:00 emom: m1: 6 single leg kettlebell deadlift each leg m2: 6-8 burpees over box m3: 8-12 pull-ups WOD: 12:00 amrap: 12 thruster 12 kettlebell swings

SKILL: squat clean every 2:00 for 10:00: 60% x 3 70% x 3 75% x 3 (80% x 3) x 2 WOD: 4:00 max effort row for calories 3:00 max effort wall ball shot 2:00

WOD: 5 rounds: 4:00 to complete: max push press max toes to bar (rest remainder) SKILL: 3 rounds not for time: 15 banded tricep extensions 12 russian ham curls 10 dumbbell bent over Row (:60)