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Warm-up Dynamic mobility: Walking knee grab, Walking heel grab, Goblet squats, Beat swings, Dowel pass-throughs WOD A.Unbroken thruster ladder, 1-5, rest 4 min x2 B.In 60s: 15 wallballs, row for max meters, rest 2 min x5

Warm-up Double-under practice, 30s front/left/right plank 30s rest, x3 Standing triple jump x4-8 WOD AMRAP in 8 min: 3 Deadlifts, 6 Pistols /leg, 9 Pushups 2 Min rest AMRAP in 8 min: 10 Toes to bar, 20 Overhead walking lunge steps, 30 Double unders

Warm-up Slam-ball+Jump 20s on 40s off x 3 3 Rounds: 5 Goblet squats 2 Turkish Get-ups 30s Front lean on rings Strength A.In 15 minutes, build to a max of 2 snatch pulls, 1 snatch B.Power snatch, 2 waves of 6-4-2. Second wave heavier C.Back squat 5@ 70%, 5@ 75%,

Warm-up 2 rounds: KB circles x10/each way, Squat swing x10, Goblet squat x10, Turkish get-ups & 2 windmill x5/side Strength A.EMOM x20 Clean & jerk B.2 waves of 6-4-2 TnG Power clean & jerk C.Max reps toes to bar, max reps strict pull-ups, rest 60s x3 sets

Warm-up Stone lapping WOD Stations 1 min @ each x 2 rounds: Farmers carry, Abmat DB sit-ups, Pistols, 2KB Clean, Double-unders, Push-ups, Shuttle run, Ring rows, Slam-ball 30/20, Alternating dumbbell snatch

Warm-up Dynamic mobility: Walking knee grab, Lunge steps, Walking heal grab, Toe touches, Beat swings WOD 3 sets: 5 Power snatch, 3 rope climbs, rest 3 min 3 sets: 20 wall-balls, 20 KBS, rest 2 min

Warm-up Med-ball matrix: 2 Rounds, 5 of each: Bear-hug squat, Chest pass, Overhead throw, Underhand throw, Backwards throw, Sideways throw L/R WOD 3 Rounds for reps: 2 min clean and jerk 1 min rest 2 min burpees pull-ups 1 min rest

Warm-up 2 rounds: KB circles x10/each way, Squat swing x10, Goblet squat x10, Turkish get-ups & 2 windmill x5/side Strength A.In 12 min build to a power snatch heavy single B.Full Snatch, 3 waves of 3 @85%-2 @90%-1 @95%, Rest 30s btwn Use % based off A. C.Back squat 5-5-3-3-2-2

Warm-up Row 30s on 30s off x10, 2 Rounds: Goblet squat x10, Handstand hold, 30s Pistols x5/side, Double KB clean and press x5/side Double KB snatch x5/side WOD 4 Rounds: Row 500m, Run 400m, Rest 2 min

Warm-up Kettlebell skills: Turkish Get-ups x5/side, Wind-mill x10/side, Goblet squat x10 Strength A.2 Cleans+1 jerk, build to max in 15 minutes B.1 Squat clean+thruster, every 30s x10 sets @ 60% of A. C.3 Sets: Max ring push-ups, max strict pull-ups, rest as needed.