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Warm-Up 800m run, 2×10 toes to bar, 2×10 ring rows, 2×10 goblet squats WOD AMRAP in 30 min: 1 sled drag(forwards down, backwards back), 8 KB swings, 12 abmat sit-ups, 24 box step ups

Warm-Up Deep samson stretch, Goblet squat 2×10, Inchworm 2×8, Ring row 2×10, Good morning 2×10 WOD In two groups, with one working while the other rests 3 rounds for time(10 min cap): 15 power snatch, 15 chin ups, 2 rounds for time(7 min cap): 20 thrusters, 10 pull-ups, 2 rounds

Warm-Up Lat stretch with band, Goblet squat 2×10, Inchworm 2×8, Ring row 2×10, Good morning 2×10 Strength A. 2x Power clean + 2x pause jerk B. Seated press 4-6 sets of 4-6 reps @3121 with 90s rest C. Bent over row 4-6 sets of 4-6 reps @3121 D. Powell raises

Warm-up A1 Goblet squat 3×10, A2 Snatch pull x10, A2 drop snatch x10, A2 full snatch x10, B Muscle up transition on low rings 3×5 Strength A.Press 1RM B.Hang power snatch 3 on 90s x8 C.Back squat 5×5 D.20 reps @85% of final set

Warm-up A1 Goblet squat 3×10, A2 Snatch pull x10, A2 drop snatch x10, A2 full snatch x10, B Muscle up transition on low rings 3×5 WOD 800m run, 40 Wall-balls, 10 Double-unders, 600m run, 30 Wall-balls, 20 Double-unders, 400m run, 20 Wall-balls, 30 Double-unders, 200m run, 10 Wall-balls, 40 Double-unders

Warm-up A1 Goblet squat 3×10, A2 Snatch pull x10, A2 drop snatch x10, A2 full snatch x10, B Muscle up transition on low rings 3×5 Strength A.Front squat 1RM B.Seated press vs. bands 3 on 90s x8 C.3 sets, 20 stiff leg Deadlifts, 20 KB swings, 20 walking lunges, rest

Warm-up A1 Goblet squat 3×10, A2 Snatch pull x10, A2 drop snatch x10, A2 full snatch x10, B Muscle up transition on low rings 3×5 WOD AMRAP in 30 min: 1 Sled drag down and back 90/45, 15 Burpees, 1 Sandbag carry down and back, 15 KB swings 24/16

Warm-up A1 Goblet squat 3×10, A2 Snatch pull x10, A2 drop snatch x10, A2 full snatch x10, B Muscle up transition on low rings 3×5 Strength A.Deadlift 1RM B.Seated squat jumps, 5 on 90s x5 C.AMRAP in 3 min, KB jerk *Kettlebells must be held in the front rack for

Warm-Up Goblet squat 3×10, Snatch pull x10, Drop snatch x10, Full snatch x10, Muscle up transition on low rings 3×5 WOD For time: 800m run, 3 Rounds: 25 Wall-balls, 15 pull-ups, 100 KB Swings

Warm-Up Goblet squat 3×10, Snatch pull x10, Drop snatch x10, Full snatch x10, Muscle up transition on low rings 3×5 Strength A.Push-press 3RM B.Power snatch 3 on 60s x4, 2 on 30s x4 C.75 sit-ups, 150 airsquats, 75 sit-ups