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400m run, 15 Push-press, Rest 1-2 min, 400m run, 15 Hang cleans, Rest 1-2 min, 400m run, 15 Front squats Rest 1-2 min, 400m run, 15 Dead-lifts Use ascending weights for each exercise

Dodgeball Warmup! underhand and overhand, both arms When you get out: squats burpees beat swings Warmup: 10 active shoulders 10 beat swings squat mobility ankle stretches 10 beat swings squat mobility front rack stretches WOD: “FRAN” 21-15-9 Thrusters Pull Ups

6 sets, building: 6 Dead-lifts, 5 Hang power clean, 4 Front squat, 3 Shoulder to overhead 5x300m row

AMRAP in 10 min: 10 Thrusters, 10 Over box jumps Rest 10 min AMRAP in 10 min: 10 KB Swings, 10 Burpees

Foam roll x 10 minutes Golf ball roll feet, lacrosse ball any tension Warmup: 15 minutes: 100 m row Bear crawl forward and backwards 10 goblet squats 10 reverse lunge with jumps 5 frog jumps WOD: Tabatta: Situps Pushups Squats (alternating each time: for example: one round of situps, one

15.4

A1. Bench press 5×5 A2. Weighted Chin-ups 5×5 B. RFESS with DBs 4×8/side 300m row, 15 Thrusters, 400m row, 10 Thrusters, 500m row, 5 Thrusters, Rest 1-2 min between rounds

15.3 Visit the website to view the workout for today!

Warmup: Kettlebell complex and technique: -arm bars -getups -bottom up presses -windmills -tators Bench Press to a heavy 2 20 minute AMRAP: sled pull to the fence and back (Forwards both ways) 10 push press with dumbbells 10 squats 10 situps

3 Rounds for time: 400m run, 15 Burpees, 15 KB Swings, 15 Pull-ups