Tuesday, 6/30/16: skill of the day: 2x max distance farmers carry (70#/53#) 2:00 rest WOD: bike 60/48 calories 25 muscle-ups

Wednesday, 6/29/16: skill of the day: 3×10 push press WOD: 4 rounds: 1:00 ME front squats (115#/85#) 1:00 ME sit-ups 1:00 ME burpees 1:00 rest

Tuesday, 6/28/16: skill of the day: 5x250m row 1:00 rest WOD: 4 rounds: 25 kettlebell swings (53#/35#) 400m run

Monday, 6/27/16: skill of the day: EMOM for 8 minutes: 3 bar muscle-ups WOD: 5-10-15-20-15-10-5 overhead squats (95#/65#) pull-ups

Friday, 6/24/16: skill of the day: 5×3 back squats WOD: 30 wall balls (30#/20#) 30 push-ups 20 wall balls 20 push-ups 10 wall balls 10 push-ups 30 calorie bike

Thursday, 6/23/16: skill of the day: 4x max effort L-sit WOD: 5 rounds: 35 calorie row 15 toes to bar

Wednesday, 6/22/16: skill of the day: EMOM for 10 mintes: 3 hang squat snatches WOD: AMRAP for 20 minutes: 24 alternating step-ups (53#/35#) 400m run

Tuesday, 6/21/16: skill of the day: 4×15 GHD sit-ups 4×15 good mornings (45#/35#) WOD: 9-15-21 deadlifts (225#/155#) ring rows

Monday, 6/20/16: skill of the day: 7×3 snatch grip push press WOD: bike 1500m 50 thrusters (45#/35#) 40 ring dips

Thursday, 6/16/16: skill of the day: tabata bike for meters WOD: 3 rounds: 30 overhead lunges (45#/35#) 25 box jumps (24″/20″) 20 handstand push-ups