:SWOD: Push Jerk  3x5 (40.50,60%) :WOD: 5 rounds for time of: 21 kb swings 21 knees to elbows 21 double unders

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-Skill- Handstand Practice -WOD- 3 rounds for time of 50 Double Unders 25 Push-ups 4 12m sled pulls

500 meter row Run 1 mile

250 meter row 30 burpees 30 pull ups  30 abmat sit ups 30 box jumps. 

-Skill- 10 Slow Lowers from Inverted Hang -WOD- 30-20-10 Pull-ups Power Snatch (45-95) Bar Facing Burpees

5 rounds of  1 rope climb 400 meter run 5 dead lifts ( 65-275)