SKILL: ~10min Skill Work ( Rope, Double Unders, Handstand, ect)

EMOM: 

Rope Work

Or

5x3 Handstand Drill

WOD: For Time 21 - 15 - 9 - 

Dumbell Snatch (35lbs rx)

w/ 400m Run @ -

STRENGTH: Back Squat 4x10

WOD: 15min AMRAP

2 Pull Ups

2 Wallballs

2 Box Jumps

4 Pull Ups

4 Wallballs

4 Box Jumps

6 Pull Ups

6 Wallballs

6 Box Jumps

8 Pull Ups

8 Wallballs

8 Box Jumps

*when you complete the 8's this is one round, then go back to the 2's

STRENGTH: Power Cleans 5x3

WOD: 3 Rounds for Time- "The 20's"

20 Deadlifts (155lbs)rx

20 Push Ups

20sec Ring Support

WOD: For Time

30 Pull Ups

50 Sit Ups

20 Pull Ups

40 Sit Ups

10 Pull Ups

30 Sit Ups

into

1,000m Row