Flush:25min AMRAP 40 flutter kicks30 slamballs 20 ice skaters10cal bike*run 300m every 5minBarbell Club:A) 8 sets of:snatch + 2 OHSB) 7x2 back squats C) 7x2 weighted pull ups Endurance:15x100m sprintsRest 1min

Skill:A1) muscle up progressionsA2) double KB C&JWOD:400m farmer's walk40 sit ups400m OH walk 40 sit ups400m back peddle40 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