SKILL: 2 sets: 8/8 half kneeling bottoms up kettlebell press 15/15 standing oblique crunch WOD: “Angie” 100 pull-up 100 push-up 100 sit-up 100 air squat

SKILL: power clean every 2:00 for 14:00 m1: 5 @ 60% m2: 4 @ 70% m3: 2 @ 80% m4: 1 @ 90% m5: 1 @ 95% m6 and m7: attempt a 1 rep max

WOD: 3 rounds for time: .6/.4 miles on bike 500 meter row 30 box jump backs 25 dumbbell hang power cleans

WOD: 6:00 as many rounds as possible 200 meter row 20 kettle bell ground to overhead 20 dumbbell box step ups 10 toes to bar 3:00 rest 200 meter row 20 kettle bell ground to overhead 20

SKILL: “randy” for time: 75 power snatches WOD: *teams of 3 5.0/4.0 miles on bike as a team *every 2:00 stop and perform 10 synchro burpees

WOD: for time: 30-20-10 shoulder to overhead v-ups 200 meter farmers carry SKILL: 3 rounds: max effort ring rows 1:00 ring plank