WARM UP: Foam roll 10 Shoulder press from behind the neck 10 pushups 10 kb swing light 2rds 400 m run 5×5 bench press 10 mins 45-55% 5×2 push press @75-85% 10 mins WOD: 1 min max ring rows Rest 30 secs 1 min max kb swings Rest 30 secs 1 min max push ups [...]

WARM UP: Foam roll Bear crawl High knees 2rds 10 ohs 10 shoulder dislocates 2rds 2mins max jump rope Skill Work: 15 mins snatch work WOD: part 1: 3 rds for time: 10 hang snatch @50% of 1rm 10 bar facing burpees (rest 8mins) part 2: 3 rds for time: 12 thrusters – 95/65 12 [...]

WARM UP: Foam roll Lunge d/b 10 jumping air squats 10 situps 10 v-ups 2rds 10 shoulder dislocates 10 split jerks 20 mins To set a max effort in a front squat split jerk WOD: “Diane” 21-15-9 deadlifts Handstand pushups rx 225/155 Scaled Deadlifts @ 45-50% of 1rm Hand release pushups

WARM UP: Foam roll Bearcrawls Lunge w/twist Lap 5 toe grab and reach 25 d/u Lap Gymnastic work 15 mins WOD: 10 strict press 75/50 15 slam balls 25 d/u 9min AMRAP

WARM UP: Foam roll 10 ohs 10 press from behind the neck Shoulder circles large and small 20 leg swings each leg 10 dive bombs 2rds 800 m jog 15 mins gymnastics work WOD: 7 Front squats at 50% of 1 rm 18 box jumps 7 Deadlifts at 55% of 1 rm 18 Toes-to-bar 4 [...]