SKILL: 3 Sets: 8 dumbbell single arm hang clean and jerk (55/35) russian twists (25/15) 30/30 butt walk (25/15) WOD: 3 rounds for time (12:00) :30 static l-hang 10 sandbag over shoulder (100/75) 35 double

WOD: 3 rounds for time (18:00) 400 meter run 15 toe to bar 15 burpee to plate 15 chest to bar

WOD: for time: (30:00) 60 wall ball shot (20/14) 2,000 meter run 2,000 meter row 2.7/2.5 mile bike 40 wall ball shot 1,000 meter run 1,000 meter row 1.5/1.2 mile bike 20 wall ball shot

SKILL: Every 2:00 for 16:00 3 position power clean WOD: For Time: (12:00) 800 meter run 25 pull-ups 25 toes-to-bar 100 double unders

WARM UP: 8:00 EMOM M1: Row M2: Jump Rope M3: Handstand Hold (:30) M4: Inch Worm + 2 Push-ups SKILL: Into WOD WOD: 30:00 EMOM M1: 15/12 Calorie Row M2: 10 Box Jump Overs (24/20”)