SKILL: deadlift every 3:00 for 12:00 10 at 65% 8 at 65% 6  at 70% 6 at 75% WOD: 15-12-9 thrusters 9-6-3 muscle ups

WOD: turkish get ups SKILL: “double helen” 3 rounds: 100 double unders 21 kettlebell swings 12 pull ups

SKILL: back squat every 3:00 for 12:00 round 1: 5 at 70% round 2: 3 at 75% round 3: 2 at 80% round 4: 1 at 90% WOD: 4 rounds 400 meter run 200 meter farmer carry

SKILL: every 2:00 for 14:00 2 clean pulls + 2 muscle cleans + 2 power cleans + 1 tempo front squat WOD: 12:00 amrap 1-2-3-4…> power clean toe to bar burpee

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