SKILL:front squats @ 50% or less3 sets of 5 tempo front squats 3311 WOD:for time:20 overhead squats20 thrusters20 pistols 100 double unders

SKILL:10:00 emom1 clean pulls with a :05 pause at knee + 1 power clean WOD:12:00 amrap:100 meter single arm overhead carry20 single arm dumbbell hang power clean 30 alternating plank pull through

WOD:30:00 emom:m1-m4: 600 meter runm5- 20 russian kettlebell swings m6- 10-15 push ups

SKILL:tempo back squat 3211every 2:30 for 12:30 *build to a moderately heavy 3 rep 5

SKILL:4 supersets:6 tempo deadlifts10 kipping ring dips*rest 1:30  WOD:4 rounds500 meter rower sprint(rest 2:00)

WOD:“rich”:13 squat snatch —————————10 rounds:5 strict chest to bar or pull ups100 meter sprint—————————13 squat cleans