Strength: Front Squat 3×3 @ 85-90% WOD: 7min AMRAP 3-6-9-12-15-18… Thruster 42.5/25 CTB Rest 2min, then 2min Max thrusters

Skill: Muscle up Practice 4×5 sets quality try for unbroken. WOD: For time 15-10-5 Deadlift 140/80 Muscle up

MetCon: 3 sets of 1:30min max calorie assault bike. Rest as needed between sets  Score= total calories WOD: 15min EMOM 20 Wall balls  9/6 10 Burpee box jump 10 Kb swings 32/24

MetCon: 3 sets of 1.30min Max distance row. Rest as needed between sets record total meters rowed WOD: 3RFT 30 Double under  15 Kb swings 32/24 10 burpees 5 Muscle ups

Tabata: 1 round Superman 1 round Hollow rock TTB, Practice, kipping,recycling. K WOD: 15min EMOM 30 Double unders 15 Box jump overs 12 TTB (try to do unbroken)

Strength: Deadlifts 7 X 3 @ 80% WOD: 17 min Amrap 5 press up 10 sit-up 1 deadlift 100/75 80/55 *add one deadlift to after each round