your results...

Power clean 5×2 Dead-lift 5×6 Heavy prowler sprints 4×60′ Rest to full recovery

Warmup: Bridge Run Upper mid back rolling Squat mobility Lift: front squats 5×5 WOD: 15 minute AMRAP: 400 m run 10 overhead squats 20 situps 10 slam balls

Strict press 5×6 2 Rounds for time: Row 500m, 20 Push-ups, Run 400m, 20 Pull-ups

Warmup: 2 teams: caterpillar races: line of people in hollow body each person does a burpee and jumps over the next (do this in two groups so we can race) Burgener Warm-Up 8 minute AMRAP: 5 deadlift 5 hang cleans 5 front squats 5 push jerks

3 sets: 5 Russian dips, 5 Muscle-ups catches, 30s Fale grip hang 3 sets: 2 Skin the cats, 10 Diamond push-ups

Back squat 3×12 8 min AMRAP: Double Kettlebell front rack walking lunges, Every minute perform 6 burpees Tabatta partner seated med-ball pass

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 Bench Press 8 sets of 3 reps alternating with 5 strict hanging leg raises WOD: 3 stations of 5 minutes at each station: Station

Weighted Chin-up 3×12 5 sets: 5 Dumbbell bench press, 5 Double kettlebell row, 20 Band pull-aparts

Rowling with a partner! Lift: Deadlifts 4×8 Alternating with 8 bent over rows with kettle bells WOD: Diane 21-15-9 Deadlifts Pushups

Every minute on the minute for twenty minutes 0-4: 10 Calorie row, 10 Push-ups 5-9: 10 Kettlebell swings, 10 Air squats 10-14: 10 Toes to bar, 10 Ring rows 15-19: 15 Burpees For time: 50 Wall-balls, 40 Pull-ups, 30 Wall-balls, 20 Pull-ups, 10 Wall-balls