your results...

1-10: Inchworm + push-up, Strict Pull-up, 30s HS hold between each round 3 Rounds for time: 20 Alternating Pistols, 10 Double KB Cleans, 7 Muscle-ups/Burpee chest to bar

Warmup: Thoracic extension and rotation: Thoracic twist in quadruped Thoracic foam roll, and lacrosse ball roll Psoas roll Posterior chain, forearms and wrists: Hamstring, I.T. band stretch with bands Keep band in rack, and use it for wrist stretch Front rack stretch with band Lift: Hang Squat Cleans 8×3 WOD:

Alternating on the minute x12: 1. Clean + 3 Front squats 2. 5 Bench press 3 Rounds, 60s on 60s off: Wall-ball, Box jumps, Alternating DB snatch, Double-unders, Burpees

Squat & Shoulder mobility Alternating on the minute x12: 1. Clean + 3 Front squats 2. 5 Bench press WOD: 60/60 Wall-ball, Box jumps, Alternating DB snatch, Doubler-unders, Burpees x3 Rounds

Warmup: 15 minutes at a moderate pace: 200 m run 5 inchworms with pushups 10 beat swings 10 lunges with twist 15 second plank Lift: Push Press 5×5 Alternating with: 5 GHD situps OR 5 ab-mat situps WOD: 800 m run 10 overhead walking lunges 10 pushups 600 m run

Every 2 min for 12 min: Touch and go Power clean + Power jerk, Power clean + Split jerk 6 tough sets, start at ~60% Snatch complex (lift-offs): (Floor to below knee, floor to above knee, floor to hip, snatch)2 x8 sets

In 15 min: 400m run, 10 Beat swings, 10 KB swings, 25 Skips, 10 Goblet squat + Goblet swing, 10 Push-ups AMRAP in 7 min: 250m Row, 6 Burpees over rower, 12 KB Swings 32/24 Rest 3 min AMRAP in 7 min: 15 Wall-ball, 30 Double-unders Rest 3 min AMRAP

Warmup: 400 m run Foam Roll posterior chain Hamstring/calves/I.T. Band stretch with bands banded good mornings x 10 (thin red or blue) band pull aparts x 20 (small orange band) Lift: sumo deadlift 8×3 building in weight WOD: “Helen” 3 rounds for time: Run 400 meters 21 kb swings 12

20 min Practice: Front leaning rest, Planche, Hand balancing 5 Rounds for time: 400m run, 10 Handstand push-ups, 10 Toes to bar

5 Sets: 3 Power cleans, 5 Bench press, 5 Back squat Rest 30-60s between exercises AMRAP in 10 min: 5 Box jumps 30/24, 10 Alternating pistols, 15 KB swings