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Dynamic Warmup: gymnastics bear crawl inchworms with t spine flexion x 5 partner bridges x 3 each hanging scap retracts x 5 beat swings x 5 Lift: Bench Press 8 sets of 3 reps Alternating with 5 strict hanging leg raises WOD: 15-12-9 Push Jerks Burpees over the bar

Rowling Warm-up with a partner! Lift: Burgener Warm-up Dumbbell Snatch Technique Work WOD: 4 rounds: Stations: 30 on/30 off dumbbell snatches rowing abmat situps kb swings wall balls

Warmup: Bridge Run Then…2 rounds: 10 goblet squats 10 kb swings 10 beat swings WOD: “Sherwood Special” 5 minute AMRAP: 7 thrusters 7 ring rows/pull-ups 5 min rest 5 minute AMRAP: 7 deadlifts 7 box jumps or step ups 5 min rest 5 minute AMRAP: 10 calories rowing 5 burpees

4 Rounds alternating with partner: 1000m row, 10 Bench press @Body weight/.75 Body weight

Warmup: Foam rolling x 10 minutes: upper mid back & lats Rowing Technique x 10 minutes Squat mobility WOD: Row 1000 m 10 wallballs rest 3 minutes Shuttle runs x 30 10 wallballs 2 min rest Row 500 m 10 wallballs Rest 1 minute Shuttle runs x 15 10 wallballs

Practice Kipping, Toes to bar, Pull-ups/Butterfly pull-ups 3 sets: Max strict pull-ups + Max kipping pull-ups, 10 Relax to hollow 3 Sets: Max distance HS walk/10 Shoulder taps per side, 5 Press back beat swings, 5 Muscle-ups catches

Junkyard dog warmup Warmup: need kb and band: 2 rounds: kettlebell calf stretch goblet squats with ankle stretching x 10 kettlebell swings x 10 tators x 10 front rack position stretch with band Burgener Warmup with the empty bar (cleans) Go over workout Dirty 30 with a twist: 30 box

Front squat 5×6 across 4 Rounds: 50 air squats, 400m run

Dodgeball! Start with non dominant throwing hand If you get hit: squats burpees pushups beat swings Continued Warmup: foam roll upper mid back 7 way shoulder Complex – EMOM. 12 minutes building. strict press x 1 push press x 2 push jerk x 3 WOD: 5 minute AMRAP: 10 push

Bent over row 5×6 across 4 sets: 10 Band resisted push-ups, 10 Snatch grip behind the neck press, 10 Strict weighted chin-ups, 60 Seated medball partner pass