WARM UP: Foam roll 250 m easy row 25 d/u 10 ohs 15 split jerks 10 shoulder dislocates 250 fast row 2rds Drop snatch 4×3 /bar Ohs 4×3 light weight Snatch 8-10 attempts (technique) WOD: 5 RDS of “CINDY” 5 Pull Ups 10 Push Ups 15 Air Squats 5 RDS of “MARY” 5 Hand Stand [...]

WARM UP: 800 m jog Foam roll Frog jumps Bearcrawls Lunge with a twist Leg swings 5×4 bench press @75% 6×3 Weighted Pullups or muscle ups WOD: 400 meter Time Trial Rest 5mins 800 meter Time Trial Rest 5 mins 1 Mile Time Trial

WARM UP: Foam roll Lunge on the wall 15 per leg 15 good mornings 15 back squats Warm up back squat 20 mins to find a 1 rm back squat Rest Then WOD: 6 burpees 9 wallballs 9min AMRAP

WARM UP: Foam roll 10 burpees 10 Supermans 15 situps 2rds 2 mins jump rope Then go over wod WOD: “MURPH” 1 Mile Run 100 Pull Ups 200 Push Ups 300 Squats 1 Mile Run For Time RX = with 20lb vest

WARM UP: Foam roll Crab walks 7 inch worms Frog jumps Lunge d/b 50 d/u 20 mins gymnastics practice WOD: 400 m med ball carry 20 med ball situps 10 medball ring Pullups 5rds for time 20 min cap