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Warm-up Hip and shoulder circuit: Alternating step-ups x10, Alternating pigeon x10, Cossack squat x10, Strength Press 5@70%, 5@75%, AMRAP@80% WOD 3 Rounds for time: 3 Rope Climbs, 15 Back squats Use light to moderate wt. for back sqauts

Warm-up Plank warz, Hip/Shoulder mobility Strength Stones: AMRAP in 60s, rest as needed x 3 Use moderate wt. WOD In 60s: 20 heavy wall-ball, Max reps burpees, Rest 4 minutes x4

Warm-up 3 Rounds: Spiderman push-ups x5/side, Ring rows x10, Inchworm+pushup x5, Thoracic bridge x5/side Strength Deadlift Heavy 5 WOD “Nitty Gritty” Max Rep Front Squat 155/105 1 minute Max Double Kettlebell Jerk 53/35 30 sec Double Kettlebell overhead Lockout x3 sets, rest as needed between

Warm-up 45s @ each: Waiters walk, Hip flexor stretch, Goblet squats, Plank, Goblet swings, Push-up changes, Goblet swings, One arm rows, Spiderman push-ups, KB good mornings, 1/2 Getups, Hip flexor stretch Strength Power clean + Hang Clean + 2 Pause Jerks WOD Every 30s for 12 minutes A1.6-10 Chest to

Warm-up 1000m technique row, 3 Rounds for time: 5 Toes to bar, TGU+2 Windmill x2/side, 5 Pistols /leg, 30s Handstand hold. Strength Bench Press 5@80%, 3@85%, AMRAP@90% WOD 3 Rounds for time: 6 DB Burpees box overs, 6 Toes to bar, 6 Hand-stand pushups, 50 Double-unders

Warm-up 45s @ each: Waiters walk, Hip flexor stretch, Goblet squats, Plank, Goblet swings, Push-up changes, Goblet swings, One arm rows, Spiderman push-ups, KB good mornings, 1/2 Getups, Hip flexor stretch WOD A.1-6-1 Unbroken Double KB front squats, rest 4 min x2 B.Max reps unbroken strict pull-ups, 300m row, Rest

Warm-up 45s @ each: Waiters walk, Hip flexor stretch, Goblet squats, Plank, Goblet swings, Push-up changes, Goblet swings, One arm rows, Spiderman push-ups, KB good mornings, 1/2 Getups, Hip flexor stretch Strength Back squat 5@70%, 5@75%, AMRAP@80% WOD AMRAP in 5 min: 10 Thrusters @75/55, 10 Pull-ups, Rest 1 min

Warm-up AMRAP in 3 min 1 Slam ball 1 Burpee +1 rep every round WOD A. EMOM x 12, 1 Squat-clean-thruster + 1 thruster B. 1000m Row, 50 Wallballs, 30 Alternating dumbbell snatches