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Warmup: 7 way shoulder then… 4 rounds each, alternating with a partner: 250 m row Lift: AEMOM x 10: 5 Chin Ups 8 Bent Over Rows WOD: 21-15-9 Burpee Pullups Medicine Ball Cleans

Warmup: 10 Alternating Pigeons 10 Air Squats 10 Alternating Step Ups 10 Alternating Reverse Lunges 10 Plank to Down Dog’s with Ankle Stretch 30 second front rack stretch with band Lift: AEMOM: (Alternating Every Minute on the Minute) x 10: 3 Front Squats 8 Reverse Lunges WOD: FOR TIME: 100

Warmup: Gymnastics Warmup Skill Practice: Pull-Ups WOD: Alternating rounds with a group of 3: 10 Calories Bike 10 Pull-Ups

Warmup: Partner Medicine Ball Passes with Mobility Lift: 2 Sets: 10 Strict Press 10 Push Press 2 sets: 10 Dumbbell Bench Press 10 Pushups WOD: 1 Minute Slamballs 1 Minute Shuttle Runs 2 Minute Slamballs 2 Minute Shuttle Runs 3 Minute Slamballs 3 Minute Shuttle Runs

Warmup: ROWLING! 😀 2 Sets: 10 Stiff Leg Deadlifts 10 KB Swings 2 Sets: 10 Sumo Deadlifts 10 KB Swings 2 Sets: 10 Deadlifts 10 KB Swings Then… 2 Sets: KB Overhead Carry (Down and back) KB Front Rack Carry (Down and back) KB Farmers Carry (Down and back) Alternate