A: Metabolic: WOD: 800 m Run 400 m Row 20 Burpees 400 m Row 800 m Run B: Strength: Rm Snatch C: Stretch

A: Skill: High hang snatch B: WOD: 3 Rounds for time: 10 High hang snatch 400m Run

Triple 3: For Time 3,000 meter Row 300 Double-Unders 3 mile Run  

A: Skill: Agility exercises B: WOD: For time: 2 Mile Run

A: Gymnastic: WOD: 4 Rounds 400 m Run 5 Ring Muscleusp 10 HSPU 15 KB Snatch 20 Seg L-sit B: Stretch

A: Gymnastic OTM 10 MIN 10 Toes to bar B: WOD: For time 1000 m Run 100 Wall ball Shot C: Stretch