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Warm-up 10 min Foam roll/Lax ball on shoulders, 2 Rounds: 7-way shoulder stretch, Shoulder cricles with band, Ankle stretch, All-four hip rotations, Dynamic soleus stretch, Squat hip rotations WOD 7 Rounds: 10 Swings L. 10 Swings R. 10 Push press L. 10 Push press R. 10 Overhead reverse lunges L.

For everyone that has been following the program closely since January 1, the next 3 days will be considered deload or rest days. I strongly suggest you either take these days completely off or come in and perform them at only 80% intensity. The programming will reflect some easier workouts

Warm-up 2 Rounds: 5s/5s Plank x3, 10 Alternating step-ups, 10 Alternating pigeon, 10 Bridge and reach Strength Dead-lift 5-3-2 @>80% WOD AMRAP in 30 min: 20 Step-down Box jumps, 20 Front squats 95/65, 20 Toes to bar, 20 Push Press 95/65

Warm-up 5 min Foam roll/Lax ball on shoulders, 7-way shoulder stretch, Ankle stretch, All-four hip rotations, Dynamic soleus stretch, Squat hip rotations Gymnastics 10 min: Muscle up and handstand push-up practice WOD EMOM x8 Even: 3-5 Handstand pushups Odd: 8-12 Toes to bar Emom x8 Even: 3-5 Bar Muscle-ups, Odd:

Warm-up Foam roll/Lacrosse ball upper back & Lats 3 min, Stretch ankles 10s each x 3 each, 2 Rounds: Dynamic soleus stretch x10, Hip rotations on all fours x10, Squat hip rotations x10 Strength Front squat for heavy 2 WOD 60s/60s Step-down box jumps, Burpees over bar, Double-unders, Power cleans,

Warm-up Foam roll/Lacrosse ball upper back & lats 3 min, 20s on 40s off slamball + jump x3, Stretch ankles 10s each x 3 each, Dynamic soleus stretch x10, Hip rotations on all fours x10, Squat hip rotations x10 Strength Paused snatch dead-lift (below knee, above knee, high hang) Snatch

Warm-up Foam roll/Lacrosse ball upper back & Lats 3 min, 7 way shoulder stretch, 2 Rounds: 10 KB swings, 10 KB goblet squats, 10 KB press /arm Strength Press for heavy 2 WOD ‘Heavy Fran’ 15-12-9 Thrusters 135/95 Weighted pull-ups 45/25

Warm-up KB Cross-carries 60/60 x5 Ankle and hip moblity Strength Dead-lift 1×10 @50% WOD 500m Row, 50 KB Swings, 40 Overhead walking lunges, 30 Handstand pushups, 20 Burpees to 6″ target, 30 Box jumps, 40 Pull-ups, 50 Wall-balls, 500m row 20 min cap

Warm-up Foam roll/Lacrosse ball upper back & Lats 3 min, Stretch ankles 10s each x 3 each, 2 Rounds: Dynamic soleus stretch x10, Hip rotations on all fours x10, Squat hip rotations x10 Strength Back squat for heavy 2 WOD AMRAP in 5 min: 10 Squat snatch 95/65, 10 Push