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Warmup: 3 rounds: 30 seconds ski 30 seconds shuttle runs 30 seconds jumping jacks 30 seconds rope climbs from floor to standing Skill: 10 minutes: Skin the Cats 10 minutes: Low-Ring Muscle Ups Drills WOD: 12 minute AMRAP: 21 jumping air squats 15 pushups 9 burpee pullups

Warmup: Partner Med Ball Passes with mobility! AEMOM x 12: Strength: 1) Hip extended dumbbell bench press x 6 2) Plank transfers x 30 seconds Go over new movements in workout: WOD: Stations: 30 on, 30 off: 5 rounds: 1) Seated Battle Ropes 2) Situp + wallball toss 3) Burpee

Warmup: Dynamic Mobility Coaches Choice Burgener Technique for Snatch EMOM X 6: Hang Power Snatch Hang Squat Snatch WOD: See how far you get in 12 minutes with: 10 Shuttle Runs 10 Hang Power Snatch 10 Situps 9 Shuttle Runs 9 Hang Power Cleans 9 Situps 8… of each… 7…

Warmup: Ski Erg with 2-3 people: Accumulate 100 calories Switch every 5 2 rounds: In a keeling position with a small plate or small KB: 5 around the worlds 5 delt raises 10 bicep curls 10 plank to elbows Strength: 5 minutes: Bent Over Row X 10 with supinated grip

Warmup: 20 jumping jacks 10 jumping jacks: reach arms out in front and then back 8 alternating Long lunge, elbow to the ankle, reach and point to the wall behind you 10 Cossack side lunges (or just side lunges) Wide stance TIGHT tummy taps – speed skater rotations, build rotations