PLANKS: 30 second holds Side/Middle/Side/Rest x 3 DEADLIFT Dynamic Effort (DE) 8 x 3 on the minute @ 65% of 1RM REST 8 MINUTES 5 Power Cleans 145/110 10 Sit Ups 10 Pull Ups 5 RFT

WARM UP: 2 Laps Dive Bombs Toe Grab & Reach Ankle mobility work Lateral Shuffle 2 Mins Double Unders SKILL WORK: Hand Stands – Holds, Walks, Push Ups Rings – L-Sits, Dips, Muscle Ups WOD: RX = 100 meter repeats x 12 One minute rest in between, HOLD effort PHA= 100 meter repeats x 16 [...]

WARM UP: 25 Double Unders High Knees (d/b) 25 Double Unders Butt Kicks (d/b) Lateral Lunges (down) 5 Bottom Squat Holds Good Mornings w/PVC BOX SQUAT – WARM UP: 40% x 3 50% x 3 60% x 3 WORK: 3-3-3-3-3 2 Minute Rest between Sets Start at 65% 1 Minute Burpee Tuck Jumps 2 Minutes [...]

WARM UP: 10 Burpee Tuck Jumps Squat Walks down length of gym Straight Leg Raises (5 each) Toe Grab with reach (4 total) 25 Pogo Jumps Inline Lunges down length of gym Leg Throws 4 x 25 WOD: 7 Thrusters 20 Double Unders 10 Wall Ball 30 meter Over Head Lunges 15 min AMRAP

Strict press Warmup  40%X3 50%x3 60%x3 work  65%x5 75%x5 85%x5 2mins rest between sets 25 handstand pushup  10 Pull Ups- no Kip chin over bar 800m run 25 handstand pushups 10 no Kip chin over bar 800m run Record time  PHA= strict muscle ups (round 1) 10 rope accents (round 2) in place of chin [...]