Warmup: 3 x 200m row with 0:30 rest 3 x 5 wall facing squats 20 banded shoulder pass throughs with thin band 3-way hip stretch x 3 each side (Samson lunge, hamstring extension, elbow to ground) WOD 1: Strength Work Back Squat 5 x 3 back squats starting at 85% 1RM WOD 2: "Highway to the Danger…

Warmup: 500m Row then 3 Rds: Agility ladder and cone drills Hip and calf warmup Strength: 6×1 Clean+ Push jerk+ Split Jerk WOD: 3 RDS: 100 DU 50ft KB front rack carry 70/53 20 CTB pullups

Warmup: 2 rds Length of Floor: High Knees, Butt Kicks, Broad Jumps, Over and Under the Fence, Sideways shuffles WoD 1: Run 1 mile for time Rest 10 Mins WOD 2: 100 Ab mat situps for time Mobility: Shoulders Lacrosse Ball Scap 1 arm Band Distractions  

Warmup: 3x250m row no straps 3 rds:  5 Negative Ring Dips 5 Muscle Transitions 5 kiping swings 15 Pass thrus WOD: 21 Power Snatches 135/95 95/65 12 Muscle ups 9 Snatches 6 Muscle ups 6 Snatches 3 Muscles Choose a weight that you can cycle efficiently. Singles are ok also.