Warmup:  2 rounds  10 up downs Arm circles 5- small 5-medium 5- big Arm 5 Hug yourself  Arm 5-Up and down .30 sec Samson stretch each side    WOD: 21min Emom  30 MTN climbers (2 count) 10 Chair pulls (3 second hold) 12 Clean and jerks. (Grab a DB or Jug) 

Warmup: 3 rds 25 jumping jacks 10 side lunges  10 pass thrus   Wod: 12 min Amrap 3 Goblet squats (Grab a jug of laundry detergent)   3 Burpees 6 6 Keep adding 3 reps utill the clock hits 12 mins.

3rds .30 Samson stretch on each side  30 flutter kicks 2 count  30 Shoulder taps    WOD 1 of #QuarantineR2L  100 Reverse Lunges  1 min plank 100 Push ups 1 Min plank 

Strength:  12 min Emom 1Snatch + 1 OvHD squat  Wod: 8 min Amrap  10 Ovhd squats 115/75 10 T2B  10 DLs

20 minute amrap 20 Strict 75/55 20 Box jump overs 200ft Farmer Carry 50/35

Korwod: 3 Rds 15 Rollouts .30 Dead Hang 15 Hollow Rocks WOD:3 Rds  25/20 Cal Row 25 Up downs 6' target   At Home WOD: Korwod: 3 Rds 15 Vups .30 Plank 15 Hollow Rocks WOD: 3 Rds 400m Run or 2 min Jog in Place 25 Up downs 

Tuesday: 21 min EMOM 1- 12/10 Bike cals  2- 12 DB Hang Clean and Jerks 50/35 3- 8 Ring Dips    At home WOD: 21 min Emom  1.12/10 Alt Jumping lunges  2. 12 Hang Clean and jerks. Grab a gallon of milk or laundry detergent bottle. 3. 8 Dips, Grab a chair or table to…

Strength: Front Squat E:90 secs 12mins  3 Front Squats @75% WOD:  4 rounds 15 Thrusters 95/65 35 double unders Time cap 12 minutes     At Home WOD: At home WOD: 5 rds 15 Up downs  20 Weighted lunges. Grab a sack of dog food or a gallon of milk and hold in the font…

14 EMOM  Odd 30ft HS walk/ 50ft Bear crawl  Even 3 Bar Muscle ups  Wod 30-20-10 Back squat from ground 135/95 Double unders X2

Teams of 2 25 min AMRAP  30 Ring dips  30 Cal Row 30 Burpee boxovers 30 KB swings 70/53 30 Cal Bike