SKILL: Pistols 3 sets of 10…scale appropriately   WOD: 5 rounds for time 20 American KB swings 70/53 10 burpees.

SKILL: Deadlift 3 x 5 AHAP!! WOD: 12 min EMOM odd minute… 5 Push Press 95/65 Even… 20 Double Unders

SKILL: Back Squat 2 x 10 WOD: 3 rounds for time 500m row 10 snatches 135/95 20 pull ups

SKILL: Split jerk from rack…work up to a heavy triple WOD: For time: 20 power cleans 95/65 30 Knees to Elbows 40 push ups 800m run

SKILL: Archer Push ups 3 x 10 (5 each side)   WOD: 15 Min AMRAP 4 pull ups 6 handstand push ups 8 Russian Kettle Bell swings 70/53

WOD: For time with a partner…150 thrusters 95/65 EMOM 3 burpees! 🙂

SKILL: Hollow Hold to Superman 5 rounds, 20 seconds in each position. Start in hollow and roll over without touching ground WOD: 4 rounds for time 10 pull ups 20 push ups 30 air squats