SKILL: box squats 14:00 to complete: 8 reps @ 65% 6 reps @ 70% 4 reps @ 80% 4 reps @ 80% 4 reps @ 80% WOD: 11 minute amrap: 21 wallballs 2 curb to

SKILL: every 2:00 minutes for 10:00  minutes: 3 push presses with a :03 overhead finish hold + 3 push presses WOD: tabata all the things: deadlift (rest 1:00) hang power clean (rest 1:00) front squat

WOD: *teams of 3 for time: 1600 meter row with teammate plank hold 90 burpees with teammate bar hang l-hold 90 slam ball over shoulder with teammate squat hold 90 alternating russian twists 1600 meter run

WOD: “Rankle” 20:00 amrap 6 deadlift 7 burpee pull-up 10 kettlebell swing 200 meter run

SKILL: 4 sets: 10/10 dumbbell suitcase rnt split squat -then perform 1 complex- 2 hang muscle snatch 3 hang squat snatch 5 overhead squat (2:00 rest) WOD: for time: 400 meter run 40 toes-to-bar 400 meter

SKILL: 12:00 of continuous movement: curb to curb run 10 alternating dumbbell muscle snatch 5 seated broad jumps :20 handstand pike hold on 12” box 8/8 lateral step-ups WOD: every minute on the minute for