WARM UP: Foam roll Lunge w/twist Frog jumps Slam balls x10 Back extensionsx10 Good morningsx10 2rds Bench press 10×4 70-75% WOD: 25 pushups Frog jumps down and back 10 ring dips 4 RDS for time

WARM UP: Foam roll 2min jump rope 2laps around the bld 10 Squats 10 push ups 2rds Skill Work: Gymnastics 10min Oly work 10 mins WOD: 12 wall ball 20/14 12 pull ups 35 unbroken d/u 10 min AMRAP

WARM UP: Foam roll 10 good mornings 10 air Squats Lunge w twist 10 burpees 10 step ups each leg 2rds Max Effort Deadlift 10 Mins WOD: 10 good mornings 115/75 400 m run 10 straight leg deadlifts 10 super mans 4rds for time

WARM UP: Foam roll Outside drills 8 x 100 meter sprints 90 sec rest WOD: 33 Abmat Sit-ups 25 Air Squats Farmers Carry 75ft 800m run Farmers Carry 75ft 3rds for time

WARM UP: Foam roll Lateral lunge Figure fours x5 Shoulder dislocates Shoulder press Split jerk 2 mins double unders 350 m row 2rds 10 x 3 strict press @ 55-65% WOD: 5rds of 1 Push Press – 70-75% of max 1 Strict Chin Up 3 Push Presses 3 Strict Chin Ups Max Reps of Push [...]