Skill:

Every minute on the minute for 10 mins, alternate between:

10 Burpee-Pullups

15/12 cal Row

Workout:

5 rounds for time:

400m Run

16 Alternating Dumbbell Snatches, 50/35

8 Bar Muscle Ups

Skill:

Every 3 mins for 15 mins:

3 Front Squats, pick load

Workout:

10 rounds for time:

1 Squat Clean, 225/155

10 Pushups

15 Squats

Skill:

Every min for 20 mins, alternate between:

8 L/8 R 1-arm Dumbbell Rows, pick load

15 AbMat Situps

Workout:

For time:

50 Strict Handstand Pushups

Skill:

5 rounds for quality:

20 Banded Good Mornings

10 Dumbbell Box Step-Ups, pick load

Workout:

For time:

21-15-9

Deadlift, 225/155lbs

Wallballs, 20lb/10′, 14lb/9′

Burpee Over Bar

Workout:

Row 5km

Teams-of-3 Workout:

For time:

60 Hang Power Cleans, 185/125

30 Ring Muscle Ups

60 Front Squats, 185/125

30 Ring Muscle Ups

60 Shoulder-to-Overhead, 185/125

30 Ring Muscle Ups

Skill:

Every minute on the minute for 10 minutes:

Even: 8 Kettlebell Snatches, Right Arm, pick load

Odd: 8 Kettlebell Snatches, Left Arm, pick load

Workout:

OPEN WOD 12.3

AMRAP18:

15 Box Jumps, 24″/20″

12 Push Press, 115/75lbs

9 Toes to Bar