Flush:25min AMRAP  40 flutter kicks 30 slamballs  20 ice skaters 10cal bike *run 300m every 5min Barbell Club: A) 8 sets of: snatch + 2 OHS B) 7x2 back squats  C) 7x2 weighted pull ups  Endurance: 15x100m sprints Rest 1min

Skill:A1) muscle up progressions A2) double KB C&J WOD: 400m farmer's walk 40 sit ups 400m OH walk  40 sit ups 400m back peddle 40 sit ups

Strength: Front Squats 5/75% 5/80% 5/85% WOD: 20-18-16-14-12-10 DB Snatch 150m Sled Sprint *alternate rounds with a partner *weight of sled increases each set