your results...

Warm-up 20 min, 30s @each, 10s transition between (5 Rounds): 1. Thoracic bridge 2. Wide stance cross-body chop with band R. 3. Wide stance cross-body chop with band L. 4. Plank with reach 5. Alt. KB Cross-body Pull-Punch 6. Bear crawl Forwards/Backwards WOD 8 sets of 90s work, 60s rest

4-6 sets: Above the knee power clean, Pause front squat, Push jerk, Split jerk 4-6 sets: Below the knee power clean, Pause front squat, Push jerk, Split jerk 4-6 sets: Power clean, Squat clean, Jerk

Warm-up 20 min easy: 90/90 x3/side, 90/90 to shinbox x3/side, 90/90 to shinbox to step x3/side, KB Complex: 3 Situps, 2 Bridges, 1 Get-up, 5 1/2 kneeling windmills, 5 1/2 kneeling presses WOD 10 Rounds for time: 200m run, 10 Forward/Backward lunges, 10 V-ups (20 min cap)

EMOM x6: Above the knee snatch pull, Above the knee power snatch, Above the knee squat snatch EMOM x6: Below the knee snatch pull, Below the knee power snatch, Below the knee squat snatch EMOM x6: Snatch pull, Squat snatch

Strength Bench press, 2×5 S/S Prone trap raise then… 4 reps every 2:00 minutes x6 sets NO SUPERSET WOD For time: 800m run, 50 Thrusters @45/35, 30 Toes to bar (14 min cap)

Warm-up 20 min, 30s @each, 10s transition between (5 Rounds): 1. Thoracic bridge 2. Alt. KB Reverse lunge pass 3. Alt. KB Halo 4. KB Crossbody lift R. 5. Alt. Low bear shoulder taps 6. KB Crossbody lift L. WOD 8 sets of 90s work, 60s rest (2 Rounds): 1.

Strength Strict pull-ups, 2×5 then… 4 reps every 2:00 minutes x6 sets S/S 30s Hollow rock/Hollow hold WOD AMRAP in 12 minutes: 6 Handstand push-ups, 6 Hang power cleans

Strength Back squat, 2×5 S/S T-Hip Rotation then… 4 reps every 2:00 minutes x6 sets NO SUPERSET 4 Rounds for time: 400m run, 50 Air squats (16 min cap)