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Warm-up 7-way shoulder, Inchworm+push-up x6-8, Bretzel x6-8/side, Pigeon to cossack x6-8/side, Flat back wall flexion x6-8, Knee grab + lunge step + push knee away x6-8/side, Forearm wall slides x6-8 Gymnastics Levers/Beat swing WOD 4 Rounds: 5 touch and go power snatch @moderate wt. 10 HSPU, 15 Pull-ups, Rest 3

Warm-up 10 of each: Alternating step-up, Alternating pigeon, Bridge and reach, Cossack squat, Sumo squat, Up/Down dog with ankle stretch Strength Front squat 5×6 WOD 60s on, 60s off: Box jumps, Burpee-pull-ups, Double-Unders, DB Push Press, Row for Cals x3

Warm-up 7-way shoulder, Inchworm+push-up x6-8, Bretzel x6-8/side, Pigeon to cossack x6-8/side, Flat back wall flexion x6-8, Knee grab + lunge step + push knee away x6-8/side, Forearm wall slides x6-8 Strength Hang snatch from belown knee 3RM WOD 3 Rounds for time: 10 Toes to Bar, 15 Push-ups, 20 Overhead

Warm-up Slam-ball warm-up 2 Rounds of 10 of each: Chest pass to wall, Overhead throw to wall, Underhand throw to wall, Sideways throw to wall, Backwards throw to wall, Throw to floor, Squat Strength Press 5×6 WOD For time: 30 Thrusters @75/55, 10 min Cindy, 30 Thursters @75/55

Warm-up A.Odd Carry Waiters walk/suitcase carry 30/30/60 x5 B.Sumo inchworm + pushup x5, 7-way shoulder, Inchworm + snap-up x5, 10 Ring-rows x2 Rounds WOD Row 5K

Warm-up 5 rounds, 15s @ ea. Hip flexor stretch, Push knee away, Pigeon stretch, Seated knee grab. 10 of ea. In quadruped postion, Hip rotation fwd/bkwd, Hip abduction/adduction, Hip extension/flexion Strength Squat 5×6 SuperSet with 6 strict, chest to bar pull-ups WOD AMRAP in 10 min: 250m row, 10 Burpees,

Warm-up 7-way shoulder, Knee grab + lunge step + pigeon x6-8/side, Bretzel x6-8/side, Flat back shoulder flexion x6-8, Forearm wall-slides x6-8, Wall-slides 6-8 up/down, External rotations to wall x6-8/side Strength A.Power clean + squat clean + split jerk B.1 Power clean + 1 Strict Press x5 sets C.1 Power Clean

Warm-up 3 Rounds: Bridge and reach x4/side, 90/90 stretch, 15s/15s Hollow body/superman Strength Deadlift AMRAP @80% WOD AMRAP in 8 min: 5 Box jumps, 10 OHWL, 15 Push-ups, Rest 2 min AMRAP in 8 min: 5 Weighted sit-ups, 10 Pull-ups, 15 Goblet squats

Warm-up 7-way shoulder, Knee grab + lunge step + pigeon x6-8/side, Bretzel x6-8/side, Flat back shoulder flexion x6-8, Forearm wall-slides x6-8, Wall-slides 6-8 up/down, External rotations to wall x6-8/side Strength OHS 10RM WOD Partner WOD: 10-1 Back squats @135/95, In between each rung do 30m backwards sled pull. Partner may

Warm-up 5 rounds, 15s @ ea. Hip flexor stretch, Push knee away, Pigeon stretch, Seated knee grab. 10 of ea. In quadruped postion, Hip rotation fwd/bkwd, Hip abduction/adduction Hip extension/flexion Strength Front squat 5×8 WOD 10-1 Ballslams, Burpees. Farmers carry down and back between rounds