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5 Sets: 5 Strict pull-ups, 5 Strict dips 5 Sets: 5 Strict Handstand Push-ups, 5 Pistols /leg 12-9-6: Handstand push-ups, DB Hang squat clean thrusters, 100m Farmers carry between rounds

Warmup: Row 1000 m KB swing warmup Deadlift 1 RM 3 sets of 5 3 sets of 3 3 sets of 1 WOD: Run 400 m 25 situps Run 400 m 50 KB Swings Run 400 m 25 situps

1 Strict press, 3 Push-press, 5 Push-jerk – 15 min to build to heavy set 2 Rounds: 20 Thrusters, 20 Pull-ups, Rest 4 min 3 Rounds: 15 KB swings, 15 Burpees, Rest 4 min 2 Rounds: 300m row, 25 Wall-balls

5 minutes Foam Rolling 7 way shoulder stretch Warmup: 1 minute AMRAP burpees 1 minute AMRAP squats 1 minute AMRAP kb swings 5 rounds not for time. 5 strict pullups 5 GHD situps 5 bent over rows (barbells) 5 partner dumbbell situps WOD: 4 rounds: 7 box jumps 7 pushups

Touch and go halting snatch dead-lifts into full snatch – 20 min to work heavy Perform one dead-lift from the floor to below your knee, 1 rep from the floor to above your knee, and 1 full snatch. Focus on weight transfer in the feet and keeping the hips and

12 minute warm-up: 200 m run or row hip flexor stretch against wall standing knee grab and walking lunges walking lunges with twist walking lunges with pigeons Front rack walking lunges (with the fat bar) Build in weight Length of gym WOD: 12 minute AMRAP: 10 wallballs 10 burpees 10

Row 30/30 x10 – building up to 2-3 HARD efforts 3 Sets of 1-3 Kb Clean and press/strict pull-up – Choose 1-2 mobility exercises to perform between sets 4 Rounds: 500m row, 15 Pull-ups, 50 Double-unders, Rest 4 min between rounds

Emom x9: 3-5 Muscle-ups, 10 Rebounding box jumps, 10 alternating DB snatch Emom x9: 6 Burpee box jumps, 10 Pistols, 15 KB Swings 2 Rounds for time: 10 Toes to bar, 15 Pull-ups, 20 Push-ups, 25 KB Swings, 30 Air squats

Partner Warmup: 50 partner wallballs 10 medicine ball drops with situp (each) 1 minute overhead squat hold with a dowel (hold in bottom of squat) Total of 4 wall climbs – alternating partner Lift: hang snatch WOD: “The Seven” 7 rounds for time of: 7 squats 7 hang snatch 7

5 Sets: 3 Power cleans, 5 Bench press, 5 Back squat Rest 30-60s between exercises Add 5-10lbs from last time AMRAP in 10: 10 Triple-unders, 10 Front squat 145/105, 10 Push-press 95/65 1 bar, athlete must change weights