WARM UP: Outside Tempo runs Inch worms Snatch Practice 15-20 reps 25 mins Team WOD: (teams of 4) Part one: a race Partner carry around bld (each teammate must be carried) Rest 5mins With a 24 min clock 10 mid hang power cleans 135/95 15 shoulder to overhead 135/95 10 burpees Every 3 mins rest [...]

WARM UP: Foam roll Mobility work 20 mins gymnastics practice (athletes choice) WOD: 9 Man makers 30 d/u 7 man makers 30 d/u 5 man makers 30 d/u For time 12 min cap

WARM UP: Foam roll 10 Supermans 10 v-ups 5 toe grab and reach 500 m row (250 easy pressing from ball of foot 250 tough foot flat) 10 GHD situps 10 back extensions 10 hip extensions Front squats 1-1-1-1-1 Build to 95%(30-90 rest between) 8-10 attempts clean build to a heavy single 25 min total [...]

WARM UP: Foam roll 800 m jog Lunge good mornings X10 Lunge squats x 10 5 bottom squat holds 8-12 sec hold 15 light kb swings 20mins bench press 6-6-6-6 Build to 70-75% 3×9 weighted dips (ring or stationary) WOD: 60/30 Pullups Handstand pushups 3rds 3mins rest 60/30 Burpees Box jumps 3rds (60 secs work [...]

WARM UP: Foam roll Skill transfers Pressingx4 Heaving x4 Balancex4 Dropx4 2rds PVC/bar 20 mins 3-3-3-3 Snatch balance build to a tough 3 snatch build to a heavy single in 6-8 attempts WOD: Nancy 400 m run 15 ohs 95/65 5rds for time (10 sumo deadlift high pulls penalty for dumping the bar)