your results...

Warm-up 3 Rounds as a group: 5 Snatch high pulls, 5 Goblet swings, 5 Goblet squats, 5 Snatch grip behind the neck press, 5 Overhead squats with bar Strength Snatch, 1 rep OTM x20 WOD 4 Sets: 3 Power clean, 6 Front squats, 18 wall-balls, rest 2 minutes

Warm-up 10 Swings, 3 Bretzel/side, 5 Deep squat shoulder flexion, 5 Pass-through+OHS with dowel 10 Swings, 10 Goblet squats, 3 Bretzel/side, 5 Deep squat shoulder flexions, 5 Forearm wall-slides, 5 Pass-through+OHS with dowel 10 Taters, 3 Bretzel/side, 5 Deep squat shoulder flexion, 5 Forearm wall-slides, 5 Overhead squat with bar

Warm-up EMOM x5: 20 Russian KB swings 2 Rounds: Core bracing 5s/5s x5, Strength Dead-lift 2×5@80% 10 Rounds: Farmers carry, 5 Ring rows WOD 500m Row, 20 Box jumps, 20 Shoulder to overhead 115/85, 500m Row, 15 Box jumps, 15 Shoulder to overhead 135/95, 500m Row, 10 Box jumps, 10

Warm-up 2 Rounds: Core bracing 5s/5s x5, Knee grab + Lunge step + Twist, Deep squat Shoulder flexion x10 Strength Back squat 6×3 WOD AMRAP in 4 min: 10 Box jumps, 10 Chest to bar Rest 1 min AMRAP in 4 min: 10 Atlernating dumbbell snatch, 10 Shuttle runs Rest

Warm-up EMOM x5: 20 Russian KB swings Strength EMOM x10: 5 Power cleans WOD 1-1-1-1-1 Power clean + Strict press 3-3-3-3-3 Power clean + Push press 5-5-5-5-5 Power clean + Push jerk

Warm-up 10 Swings, 3 Bretzel/side, 5 Deep squat shoulder flexion, 5 Pass-through+OHS with dowel 10 Swings, 10 Goblet squats, 3 Bretzel/side, 5 Deep squat shoulder flexions, 5 Forearm wall-slides, 5 Pass-through+OHS with dowel 10 Taters, 3 Bretzel/side, 5 Deep squat shoulder flexion, 5 Forearm wall-slides, 5 Overhead squat with bar

Warm-up Row 30/30 x10 Gymnastics Practice: Giant beat swing, Kip on rings, Kipping HSPU WOD EMOM x30: 1. 8-12 Toes to bar 2. 10 Alt. pistols 3. 4 Burpee muscle ups (6 Burpee chest to bar) 4. 10 Strict HSPU 5. 3 Bar muscle ups (6 Ring dips) 6. 30s

Warm-up Dynamic joint warm-up 2 Rounds: KB Goblet swings x10, Ankle stretch x5s x3/side, KB Goblet swings x10, KB Golbet squats x5, Armbar+KB Situp x3/side Strength Front squat 6×5 WOD 60s on 60s off x2 rounds: DB GTOH, Toes to bar, Burpees over rower, DB Front squats, Row for cals

Warm-up EMOM x5: 20 KB Russian swings 2 Rounds: Alt. pigeon x5/side, Alt. step-up x5/side, Deep squat shoulder flexion x10 Strength EMOMx6: 3 TnG Power snatch Emomx6: 3 TnG Power snatch +5-10lbs Emomx6: 3 TnG Power snatch +5-10lbs *Every 6 sets add 5-10lbs. Start with a weight ~60% of 1RM

Warm-up 7-way shoulder stretch, 2 Rounds: Plank 5s/5s x3, Bretzel x5/side, Forearm wall-slides x10, Deep squat shoulder flexion x10 Strength Press 6×5 WOD 15-12-9 Burpees, Hang clean, Toes to bar, Hand-stand push-ups.