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Warmup: 800m run 2 Rounds Foam Roll Upper Back x20 Band Pull Aparts x20 Active Hang x10 Ring Rows x10 Strength: Chinups 3×8 Wrist/Forearm Stretch 30/30 Double KB Bent Over Row 3×8 Incline Flies 3×25 WOD: 2 Rounds with 5 Minute rest 20 Calories 15 Burpee Box Jump Overs 10
Warmup:10 Minutes 10 dowel hinges 10 KB Deadlifts 10 KB Swings 10 Cal Ski/Bike/Row Strength: Deadlift 6×6 Hip/groin stretch with abmat 30/30 Single Leg Barbell RDL 3×8 Banded KB Pull Throughs 3×25 Partner WOD: 20-cal. Assault AirBike (each) 25 synchro Air Squats 25 synchro Jumping Pullups 20-cal. Row 25 syncro
Warmup: Burgener and Mobility EMOMx6 Snatch Deadlift Power Snatch OHS Rest 3 Minutes EMOMx6 Snatch Deadlift Full Snatch OHS Snatch Pulls 5×3
Warmup: Ski Erg 1-8-1 Strength: Bench Press 6×6 Foam Roll Lats 30/30 Single Arm Dumbbell Floor Press 3×8 Banded Chest Flyes 3×25 WOD:3 minute AMRAP 3 minute Rest 10 1-arm DB Push Press (5/5) 10 1-arm Front Rack Walking Lunges (5/5) 10 DB Power Cleans 5 Burpee Box Jump Overs
Warmup: Foam Roll T-Spine/Squat Mobility Strength: Front Squat 6×6 Ankle Stretch 30/30 Front Foot Elevated Lunge 3×8 Death March 3×25 20 minute amrap 5/5/5/5 750m row amrap burpees 750m ski amrap box step ups 750m run (400m post plus 1 lap) amrap DB Snatch 1.5km bike amrap walking lunges
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