your results...

Warmup: Partner chest passes band pull aparts in between Strength: 15 minutes: 6 – 1 ½ bench press with dumbbells 12 tricep bench dips 12 power balls Partner WOD: (Alternating rounds) 7 minute AMRAP: 10 overhead walking lunges 10 calories rowing no rest, then: 7 minute AMRAP: 10 wallballs 10

Warmup: Walking Careoka High Knees Butt Kickers Spiderman 1 length walking lunges with a twist 10 groiners 10 pigeons 10 glute bridges with 3 second hold @ top 10 dowel passes 10 active shoulders AEMOM x 10: Deadlift x 8 Strict pullup x 5 WOD: 10 minutes Shuttle Runs (easy

Warmup: 20 minutes easy: 10 cats and camels 5 reverse inchworms with a pushup 20 second front plank 20 second side plank 20 second other side 10 groiners 3 minutes easy calories ski/bike/row 10 minutes rowing technique. WOD: 1000 m row Rest 3 minutes 750 m row Rest 2 minutes

Warmup: 2 rounds: Quad stretch x 1 minute/side RFESS (NOT ALL THE WAY DOWN) x 5/ leg Deadbugs x 3/side Goblet squats x 10 Halo x 5/ direction Pigeons x 5/side Review thruster technique 15 minutes: Landmine thrusters x 6 Split Squats x 6/leg Plank walk x6 steps/direction WOD: 8

Warmup: 5 minutes easy shuttle runs 2 rounds: 10 dowel passes 10 hollow body rocks 10 active shoulders 5 minutes easy shuttle runs Strength/Skill: 10 minutes: Muscle Up Transitions Teach dip position. Dip holds x 5 seconds (feet on ground) Teach false grip 1.2.3. Catch x 5 sets WOD: 4