your results...

Warmup: 8 rounds: 30 seconds on / 30 seconds off Biking or Rowing 2 rounds: band pull aparts wrist elbow stretches AEMOM x 10: 5 strict chin ups 20 double unders WOD: “Fight Gone Bad” 3 rounds: wall balls kb swings box jumps push press rowing for calories 1 minute

Warmup: Foam Roll Dynamic warm up with some static stretching Teams of 2: 25 box jumps 50 KB swings 75 wallballs 50 KB Swings 25 box jumps

Warmup: KB practice, TGU, windmills, arm bars Lift: Burgener Warmup Warmup: EMOM x5: 3 Hang Power Snatches 3 minute rest EMOM x5 1 power snatch, 1 OHS 3 minute rest EMOM x5 1 Full Snatch

Warmup: Partner Med ball passes with band pull apart series Lift: Bench Press 2RM Tabatta: Push Press Shuttle Run Plank