your results...

EMOM x5: 20 KBS 10 min: Knee grab+Reverse Lunge+Elbow to ankle x3/side, Armbar+Situp x3/side AMRAP in 8 min: 6 Dead-lifts @225/155, 12 Push-ups, 24 Double unders Rest 3 min AMRAP in 8 min: 6 Power cleans @135/95, 12 Box jumps, 24 Walking lunges Rest 3 min AMRAP in 8 min:

Warmup: 800 m run 5 minutes skipping practice 7 way shoulder stretch forearm wall slides x 10 dislocates x 10 inlocates x 10 Lift: bench press 8×3 WOD: Stations: 30 seconds on/ 30 seconds off. 3 rounds: GHD situps/abmat situps slam balls skipping ring rows KB swings

10 min: 5 Beat swings, 30s HS hold, 5 Ring swings, 5 HSPU Strict/Kipping, 5 Toes to bar 10 Min: 5 Scap pulls, 5 Inch worm, 5 strict pull-ups CTB/COVP, 5 DB Strict press, 5 Kipping pull-ups 2 Rounds: 5 Burpee box jumps, 200m run, 10 Burpee pull-ups, 400m run

Warmup: Foam roll 5 minutes Core brace 5 rounds 5/5 sec Hamstring stretch 2 rounds: Inchworm with pushups x 5, inchworm with snap ups Kettlebell swings Lift: Deadlift 7×3 WOD: 15 minute AMRAP: 10 deadlifts 20 calories on the rower 30 burpees jumping over the rower / stepping over the

10 Minutes: 5 beat swings 30 second hand stand hold 5 ring swings 5 HSPU strict/kipping 5 Toes to bar 10 Minutes: 5 scap pulls 5 inchworms 5 strict pullups – chin over bar or chest to bar 5 dumbbell strict press 5 kipping pullups WOD: 2 rounds for time:

5 Sets: 3 Power cleans, 5 Bench press, 5 Back squat, Rest 30-60s between exercises Add 5lbs to each lift from last week 3 Rounds for time: 200m run, 25 Thrusters 95/65, 50 Double unders

5 Rounds or 45 min @ moderate effort: 100m Farmers carry, 20 Sandbag Cleans, 20 Slamball throws L., 20 Slamball throws R., 400m Run

Warmup: Rowing: 10 rounds of 30 sec/on 30 sec /off 2 rounds: bear walk 10 dislocates 10 inlocates 5 inchworm with pushups 5 inchworms with snap ups WOD: 1000 m row for time Rest 4 minutes 50 burpee pullups for time

5 Sets for load: 5 Dead-lifts, 5 Hang Power Clean, 5 Push Press, 5 Front squat Rest 1-2 min between sets AMRAP in 8 min: 5 Hang snatch 115/85, 5 Burpees over bar, 5 Pull-ups REST 3 min AMRAP in 8 min: 5 Heavy KBS, 5 Box jumps30/24, 5 HSPU/Ring

Warmup: 5 minute foam roll Ido Portal squat warmup routine Hip flexor stretch Lift: Reverse lunges out of the rack 5 sets of 10 (5/leg) WOD: EMOM: 4 rounds: 6 shuttle sprints 6 burpee box jumps/or box step ups 10 air squats to a ball 10 situps 10 slam balls