your results...

Warmup: Rowling with: inchworms burpees super-slow squats ostrich walk Lift: 5 rounds: good mornings x 5 bent over rows with kettlebells x10 WOD: Row 1000 m 10 wallballs rest 3 minutes Shuttle run x 30 10 wallballs rest 2 minutes Row 500m 10 wallballs rest 1 minute Shuttle run x15

Partner Workout: 5k Row, While 1 partner rows, other is working: 250 Wall-balls, 150 Burpees, 75 Clean and jerks 135/95 You may switch from rowing to working at any time. If you finish the row before the reps then one partner works at a time until all reps are completed.

Warmup: Dodgeball for 5-10 minutes! left hand throwing underhand throwing right hand throwing underhand throwing Mobility in a circle: 5 inchworms with a pushup 5 dislocates 5 scorpions Skill Session: Pull-ups start with hollow body/ supermans 2 rounds 5/side beat swings bands if needed Rowing Technique WOD: Helen 3 rounds

Deadlift vs. bands 6×1 Start with your weight for 5 reps Bench press 7×4 +5-10lbs from last wk. Alternating on the minute x8 minutes: E: 5 Strict weighted pull-ups O: 5 Strict HSPU Alternating on the minute x8 minutes: E: 3 Weighted muscle-ups O: 10 Weighted Toes to bar

3 Rounds: 30s on 30s off 1. Box jump overs 2. Power snatch 75/55 3. Burpee Pull-ups 4. 20′ Shuttle run 5. Thrusters 75/55 6. Slam-ball x2 sets, Rest 6 min between rounds

AMRAP in 8 min: 10 Alternating DB snatch, 30 Double-unders Rest 3 min AMRAP in 8 min: 15 Burpees, 15 Pull-ups, 15 Wall-ball Rest 3 min AMRAP in 8 min: 3 Muscle-ups, 6 Box jumps, 9 KB Swings

Dynamic Warmup: bear crawl inchworms with thoracic flexion x5 partner bridges x2 each hang scap retracts x 5 beat swings x 5 Round 2 of Warmup: side lunges (length of gym – sitting back on heels) x 2 lengths ankle stretches against wall x 10/leg hang scap retracts on rings