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Mobility Circuit: • 500m row • wrist circles • elbow circles 2sides • arm circles • over and back • arm rotations • triceps stretch side bends • torso rotations • bow and bend • hip circles • lying iron cross • scorpion • walking lunge and twist • spiderman

Warmup: High knees Butt kickers Bear crawl Inchworms 5 twist and ring rows Dowel pass through’s Band presses Skill: HSPU ON A BOX 6×3 reps WOD: 25 minute AMRAP: 20 shuttle runs 20 pullups/ ring rows 20 box jumps 20 double unders (60 singles) 30 situps 30 kb swings 30

Warmup: With a partner or two, grab an assault bike. 30 seconds easy assault, 30 seconds hard. Then switch your partner. 5 rounds each! Then: Squat mobility Front rack stretches Clean and jerk practice WOD: *all the cleans will be from the hang: 40 air squats 4 clean and jerks

Warmup: 15 minutes with a partner: Run 1 lap 10 partner wallballs Go over strict press, push press, push jerk technique WOD: 2 rounds: 30 double unders/ 60 singles 4 strict press Rest 2 minutes 2 rounds: 30 double unders/60 singles 8 push press Rest 2 minutes 2 rounds: 30

Warmup: Burpee medicine ball Then: 3 rounds of: 5 dowel pass through’s 10 kb swings Lift: Deadlift 8×3 building Repeat 3 times! Alternating rounds with a partner: 5 rounds each: Row 500 m

Warmup: Medicine ball warm-up with fun shoulder mobility in between 4 rounds: 6 strict pullups with side to side at top (moving chin to each hand) 12 band rows 25 second hollow body hold 20 minute AMRAP: 25 RR/Pullups Row 250 m 25 pushups Row 250 m 25 shuttle runs

Warmup: 15 minutes: 10 calories on the bike Quad stretch 5 glute bridges WOD: SURPRISE WORKOUT!