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Handstand practice 3 Rounds: 400m run, 30 Double-unders, 20 Box jumps, 10 DB Push-press

Roxanne! Jumping Jacks Rowling Hinge Pattern Development: 10 dowel hinges 15 kb swings T spine extension: squat and reach squat & twist Lift: 5 rounds: 5 RDL’s 5 ring rows WOD: (20 minutes) EMOM: 4 rounds: 6 shuttle sprints 6 deadlifts 20 air squats to a ball 30 second plank

Gymnastics warmup: 2 rounds: high knees butt kickers gymnastics bear crawl 10 active shoulders 10 beat swings Lift: Bent over rows with barbell 3 sets of 8 15 minute AMRAP: 1 sled pulls fwd/bwd 10 ring rows 10 situps 200 m run 10 kb swings 10 goblet squats

Romanian Deadlift 5×6 Across 3 sets: 30 Banded good mornings, 20 Heavy swings, 10 Front squats, 60s Chinese plank

Bench press 5×6 across 5 Rounds for time: 10 Push-ups, 10 Pull-ups, 10 Wall-balls, 10 Abmat sit-ups

Warmup: Running drills Mobility: pigeons shoe lace mountain climbers Lunge Stretches Partner Workout! 20 minute AMRAP: 1 partner does 1 round, then rests while partner 2 does same round. 100 m run 10 overhead walking lunges 200 m run 20 overhead walking lunges 300 m run 30 overhead walking lunges

Muscle-ups transition practice Every minute on the minute x20 minutes: 1. 8-12 Strict Toes to bar 2. 3 Wall-climbs 3. 8-12 Strict chin-ups 4. 30s AMRAP pistols/Walking lunges

Front squat 3×12 2 Rounds: 500m row, 30 KB Swings, 400m run, 30 Overhead walking lunges

Bridge Run Foam roll upper mid back and lats Burgener Warmup WOD: 3 rounds: Row 300 m 21 hang power snatch 12 pull-ups or ring rows Rest 3 minutes in between rounds

We will be closed this weekend from Friday to Monday for Easter. Enjoy your time with family and chocolate!