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7 Way Shoulder 3 Rounds 1 Armbar 2 TGU 3 Windmills 20 KB Swings 3 minute EMOMx9 2 Strict Press 4 Push Press 6 Push Jerks 60sec deadlift 60sec pushups 45sec deadlift 45sec pushups 30sec deadlift 30sec pushups

Rowing technique into 3 rounds 10 Cal row 10 Active Shoulders 10 Push Ups 10 hollow rocks 5 Rounds: 10 sec overhead hold rest 10 sec 20 sec front rack hold rest 10 30 sec farmer carry hold WOD: 1000m row rest 3 minutes 750m rest 2 500m rest 1

Warmup: Burgener WOD: 8 min 1000m row Amrap Power Snatches Rest 3 minutes 8 min 2000m bike Amrap Squat Clean and Jerk

Warmup: Partner Med Ball Pass 5 Rounds 3 Pull-ups with 3 sec negative 10 Yates rows 3 rounds 10 Dumbbell Incline Row 20 Lat band pull downs WOD: 10-1 Push Press Farmer Carry

3 Rounds: 5 Down and Shrug 5 Down and Finish 5 Muscle Snatch from hang Squat Mobility 3 Rounds 8 hang power clean 3 minutes max effort 4 minute rest 3 Rounds 8 Front Squats 3 Minutes max effort