your results...

Warm-up Foam Roll Skill/Strength Alternating on 30s 2-3 Handstand push-ups 3 Deadlifts WOD 4 Rounds for time: 25 Wallballs 20 Pullups

Warm-up Push Press practice with dowel, 10 min Strength Push Press 3×3 WOD 4 sets: 5 OHS, 10 Back squat, 15 box jumps, rest 4 min

Warm-up Foam roll, Hip mobility circuit Skill 5 Sets on 5 min timer: 5 CTB pullups, 5 Toes to bar, 5 deficit HSPU, 5 HEAVY KB swing WOD 5 Rounds: 10 DB snatch alternating, 10 slamball, 15 lengths shuttle run

Warm-up 3 Rounds 5 Toes to bar 5 Swimmers 10 Dowel pass-through 10 Box Jumps Sleeper Stretch Strength Bench Press 3×5 WOD 21-15-9 KB Swings Box Jumps Burpees

Warm-up 2 Rounds per arm Waiters walk, 1 lap 1 arm swing, 10 reps 1 arm push-press, 10 reps WOD AMRAP in 6 minutes 8 Wall Ball/8 Box Jump Rest 2 minutes AMRAP in 6 minutes 5 Pull-ups, 10 Dumbbell push press 35/25, 15 Walking lunges with dumbbells Rest 2

Warm-up Overhead squat practice with dowel 10 min, Then 3 rds: Triple jump (60/75/90%), 5 regular kipping pullups, 5 reach and rolls Skill Alternating on the minute 3 Squat snatch 3-5 Muscle ups or progression WOD Row/Push-ups/Strict Pull-ups: 500/25/10, 400/20/8, 300/15/6, 200/10/4, 100/5/2

Warm-up Air squat practice 10 min, Then 3 rds: 5 toes to bar, 20s handstand hold against wall, 10 goblet squats with light KB Strength Front squat 5 reps then 2 reps heavier x 4 sets WOD 10 Rounds for time: 5 Wallball 3 Handstand Pushups 1 Deadlift