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1-5 Strict HSPU negatives, Strict chest to bar 1-5 Strict toes to bar, Weights pistols AMRAP in 10 min: 10 Triple-unders, 15 KB swings, 20 Walking lunges

5 sets: 3 Power snatch, 5 Dead-lifts, 5 Strict press -Add weight to lifts every rounds. Record lifts as we will be repeating this circuit 3 more times AMRAP in 10 min: 6 Dead-lifts 205/125, 8 Over box jumps, 12 Pull-ups

Warmup 10 minutes: 10 active shoulders 10 beat swings 10 goblet squats 20 skips (attempts at double unders) WOD: 5 rounds for time of: 5 pull-ups 5 push-ups rest 4 minutes 5 rounds for time of: 10 sit-ups 10 walking lunges rest 4 minutes 2 rounds for time of: 20

“Feeks” 2, 100m Shuttle run (50m out and back) 2, DB Hang squat clean thrusters 4, 100m Shuttle run (50m out and back) 4, DB Hang squat clean thrusters 6, 100m Shuttle run (50m out and back) 6, DB Hang squat clean thrusters … 16, 100m Shuttle run (50m out

Warmup: slam ball jumps and burpees 3 minute ascending ladder mobility: hip flexor stretch pigeon stretch monster walks Lift: split squats 8 sets of 5/leg WOD: 8 minute AMRAP: 10 wallballs 10 burpees 10 situps 4 minutes rest 2000 m row

5 sets for load: 5 Dead-lifts, 4 Hang Cleans, 3 Shoulder to overhead, 5 Front squats 2 Rounds, 1 min at each: Row for cals, Box jumps, Push press 95/65, KB Swing, Rest

Warmup: 1 minute at each: Kettlebell AMRAPS: swings squats cleans presses Lift: hang cleans WOD: 5 minute amrap: max hang cleans 1 minute rest 4 minute amrap: max lunges 1 minute rest 3 minute amrap: max situps 2 minute amrap: max ring rows 1 minute rest 1 minute amrap: max

Warmup: Coach 1: (about 15 minutes each) Arm bar Turkish getups Kettlebell cleans Snatches Coach 2: 7 way shoulder Active shoulders Hollow body/supermans Beat swings Lift: strength circuit 5 rounds each: push press x 5 bow and arrow x 5/arm snow angels x 10 WOD: 3 minute AMRAP: kettlebell shoulder

3 Sets(15 min): 5 Muscle ups, 10 Toes to bar, 20 Heavy KB swings, rest 2-3 min 3 sets(15 min): 10 Chest to bar, 15 HSPU, 20 Pistols rest 2-3 min “Dirty 30” 30 Overhead walking lunges, 30 Pull-ups, 30 Wall-ball, 30 HR Push-ups, 30 KBS, 30 Toes to bar

Back squat 5×8 400m run, 50 burpees, Rest 4 min 500m row, 50 wall-balls, Rest 4 min 300 Double unders (500 skips), 50 KB swings