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Warm-up Clean technique with dowel, 10 min Strength Power clean 3RM WOD 40-30-20-10 Pull-ups Pistols, alternating Push-ups

Warm-up 500m row Hip mobility circuit Muscle-up instruction Skill Alternating on the minute, 3 Muscle-ups or progression 10 Weighted pistols, alternating WOD AMRAP in 15 minutes: 5 Push-ups 10 Wall-balls 15 Double-unders

Warm-up Air squat practice, 10 min Strength Back squat to heavy 1 on 90s rest – Not a one rep max Back squat 10×2 on 60s timer at 80% of above WOD 5 rounds for time: 5 Deadlifts, 10 Burpees

Warm-up KB swing practice, 10 min Strength Weight Pull-ups, 2-3 on 30s x 8 sets WOD Every minute on the minute for 8 minutes, 8 KB Swings, max reps lunges w/ KB in front

Warm-up Double-under practice, 5 min Skill Practice A1. 10 Toes to Bar, on 60s x 5 A2. 5 Handstand pushups, on 60s x 5 A3. 3 Touch and go power cleans, on 60s x 5 WOD Ascending Ladder, in 7 min Shoulder to overhead/CTB Pullups: 3/3, 6/6, 9/9, 12/12…

Warm-up Clean technique with dowel, 10 minutes Strength Bench press 3RM WOD 9-6-3 Power clean Handstand push-ups 9-6-3 Push Press Box jumps

Warm-up KB Circuit: 3 Rounds, 10 Circles each way, 10 Goblet squats, 10 Push-press each arm, 10 Windmills each arm, 5 Turkish Get-ups each arm, WOD 5 Rounds: 500m Row, 15 Chest to bar pull-ups 15 KB Swings Rest 3 minutes

Warm-up Snatch practice with dowel, 10 minutes Strength Power snatch, 2 rep max WOD 20 Min, on the minute: Dumbbell bear complex *Every minute for 20 minutes perform 1 dead-lift, 1 power clean, 2 thrusters

Warm-up Air squat practice, 10 min Strength Front squat, 5/2 x 4 waves WOD AMRAP in 15 minutes 10 Wall-ball two-for-ones, 10 Pull-ups 10 Push-ups 30 Double-unders

Warm-up Air squat practice, 10 min Strength Back squat 3×3 WOD AMRAP in 12 min 4 Toes to bar 8 KB swings 12 Overhead Walking lunges