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Warm-up Dynamic mobility warm-up: Walking knee grab, Walking heel grab, Walking sumo squat, Deep cossack squat, Lat stretch with band 30s/side x2 rounds Strength Deadlift to heavy 3 WOD AMRAP in 12 minutes: 20 air squats, 15 KB swings, 10 Push-ups, 5 Box jumps

Warm-up 2 sets: 10 squat swings, 10 squats 2 sets, empty bar: 5 Snatch shrugs, 5 Snatch pulls, 5 Hang power snatch, 5 Drop snatch Strength A.On 60s timer, 2 snatch x20 total sets B.Alternating tabatta: x8 each, weighted pull-ups, weighted ring dips

Warm-up KB Warm-up: 10 Circles each way, 10 Squat swings, 5 Clean and press/push press/push jerk x3 WOD AMRAP in 6 min: 30 Double unders, 12 Double KB front squat, 6 Double KB shoulder to overhead Rest 2 min AMRAP in 6 min: 200m Row, 12 Double KB swing, 6

Warm-up Dynamic mobility warm-up: Walking knee grab, Walking heel grab, Walking sumo squat, Deep cossack squat, Lat stretch with band 30s/side WOD A.5-1 unbroken touch and go squat clean, rest 6 minutes x2 B.In 45s: 10 chest to bar pull-ups, max reps burpees, rest 2:15 x3 Strength Press 3@75%, 3@80%,

Warm-up Row 30s on 30s off x8 2 rounds: 10 Goblet squats, 10 Good mornings with KB in stomach, 10 Active shoulders on bar, 10 Beat swings WOD “NUTTS” 10 Handstand push-ups, 15 Deadlifts 250/165, 25 Box jumps 30/24, 50 Pull-ups, 100 Wallballs 20/14, 200 Double-unders, Run 400 meters with

Warm-up 2 Rounds: Squat swing x10, Goblet squat x10, Kb swing x10, Bottoms-up press x5/side Strength A.2 clean pulls + 2 cleans + 1 jerk – 15 minutes to work to a heavy set B.Good mornings 5×5 C1.Bench press 5 @70%, 5 @75%, AMRAP @80%, rest 10s C2.5 Weighted chin

Warm-up 2 Rounds: Inchworm+push-up x5, Superman x10, Good morning with bands x15 Strength Deadlift 2 on 60s x10 *Use 75-80% including bands or chains WOD 3 Rounds for reps, 30s on 30s off: DB push press, DB walking lunges, KB swings, Push-ups, Box jumps, Ring row Rest 1 min

Warm-up 3 Rounds: Turkish get-up + 2 windmills x3/side, 30s FLR, Standing triple jump @70/80/90% Strength A1.Press 5@70%, 5@75%, amrap@80%, rest 10s A2.8-12 toes to bar, rest 90s WOD Every minute on the minute for 20 minutes: 1 power clean + 1 hang clean

Warm-up 2 Rounds: Squat swing x10, Goblet squat x10, Kb swing x10, Bottoms-up press x5/side Strength A.Snatch pull x2 + snatch x1 – 15 minutes to build to a heavy set B.Drop snatch 5×3 C.Back squat 5 @70%, 5 @75%, AMRAP @80%

Warm-up Dynamic mobility: Knee grab, heel grab, twist x5/side Arm-bar, half get-up x3/side, Throacic bridge x5/side, Half split inchworm x5 WOD 30 Front squats, 30 Ground to overhead, 30 Double unders, 30 Toes to bar