SKILL: 12:00 minutes to find: 1 rep max deadlift WOD: 10:00 amrap: 30 double unders 10 hang power snatch

SKILL: 3 supersets: 4 bench press @80% 8 dual dumbbell bent over rows 12 banded pull aparts (:90 rest) WOD: 6 rounds for time: curb to curb kettlebell farmers carry curb to curb sprint 10

WOD: 30:00 emom: min 1: max effort calories on bike min 2: 10 thrusters min 3: max effort calories on rower min 4: 10 burpees min 5: rest

SKILL: 12:00 to find: 1 rep max push press WOD: “nasty girls” 3 rounds for time: 50 air squats 7 muscle ups 10 hang power cleans

WOD: 24:00 amrap: 5 pull ups 10 push ups 15 squats 20 sit ups 5 pull ups 1:00 rest

SKILL: 3×15 banded face pulls WOD: for time: 800 meter run 30 overhead squats 600 meter run 20 overhead squats 400 meter run 15 overhead squats 200 meter run 10 overhead squats