WARM UP: Foam roll High knees Figure fours Lateral band work Lap with the jump rope 2rds Snatch 10mins WOD: Farmers carry down the ditch and back 45/25 25 Double Unders 10 Power Snatch (RX 95/75) (PHA 115/95) Run 400 3rds for time

WARM UP: 10 Super Mans 10 V Ups 25 Unbroken Double Unders 1 Lap 15 Drop Squats 10 Over Head Squats 2rds Dynamic Effort 12 x 3 Back Squat -High Bar @ 65-75% Every minute on the minute WOD: 10 KB Swings 10 Burpees 5 Hang Cleans 11 mins AMRAP RX = 115/75 PHA = [...]

WARM UP: 10 pulls on the rower Lunge d/b Lateral lunge d/b Bear crawl d/b 10 step ups per leg 25 unbroken d\u 2rds Quad stretch on the box SKILL WORK: Gymnastics 15 mins – athletes choice WOD: 1 Push Up 1 Strict Pull Up 2 Push Ups 2 Strict Pull Ups 3 Push Ups [...]

WARM UP: Shoulder dislocates x 10 Shoulder press x 10 OHS x 10 KB Swing (light) x 10 2rds Foam roll lats Max effort PHA = Over Head Squats RX = High Back Bar Squat 15 mins 1 min max effort back squat @65% for reps Rest 2mins 800m tt Rest 8mins 1 min max [...]