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Warm-up 2 rounds: 10 squat swings, 10 goblet squats, 10 clean pulls with empty bar, 10 press from split WOD A. Build to 1RM bear complex (power clean, front squat, jerk, back squat, jerk B. 30 bear complexes for time @80% of A

Warm-up KB circuit, 2 sets of: 10 circles each direction, 10 swings, 10 goblet squats, 10 clean and bottoms up press each side Strength A. Three position snatch (above knee, below knee, floor) B. Front squat 5×5 C. Good mornings 3×5 D. RFESS 4×15/side E. Tabatta RKC plank

Warm-up Hip mobility circuit WOD 5 Rounds: Run 400m @EZ pace, 7 thrusters 95/65, 7 chest to bar pullups, Run 400m @EZ pace, Rest 2 min

Warm-up 10 minute run Lat stretch 2 rounds: Goblet squat x10, Inchworm+push-up x8, Ring row x10 WOD 100 Burpees for time. *Every minute on the minute perform 5 dumbbell thrusters

Warm-up KB circuit: 2 Rounds: 10 circles each direction, 10 swings, 10 goblet squats, 10 clean and bottoms up press each side Strength A. Deadlift, 2 pulls from hang above knee, 1 hang clean, 2 jerks B. Close grip bench press 5×5 C. Strict pull-ups 3 sets of amrap -2

Warm-up A. 1000m row B1. Hanging shoulder retraction 2×8, B2.  Double kb swing 2×8, B3. Goblet squat 2×8 WOD 60s on 30s off: Pull-ups, Step-down box jumps, KB Swings, Burpees, Wall-balls, Row for cal Rest 10 min x2 sets

Warm-up A1. Goblet squat 2×8, A2. Good morning 2×8, A3. Behind the neck press 2×8, A4. Hanging shoulder retraction 2×8 WOD A. 10 min clean and jerk practice B. EMOM x20: Power clean + Hang clean + Jerk *Add weight to the bar every 5 minutes

Warm-up A. Goblet squat 2×8, A2. Good morning 2×8, A3. Behind the neck press 2×8, A4. Hanging shoulder retraction 2×8 Strength A. Snatch deadlift x5, snatch x1 B. Back squat 5×5 +5-10lbs from last time C. RDL 3×5, across D. Hip thrust 4×15, total sets E. Plank vs. band 60s on 60s off

Warm-up A. 10 min run B. Goblet squat 2×10, C. . Plank 30s, Front, Side L, Side R, Rest X3   WOD AMRAP in 30 minutes: Sled drag, fwd/bkwd, 10 wallballs, Farmers carry L/R, 10 step-down box jumps

Warm-up A. Foam roll head to toe B. Deadlift technique 10 min with light weight. C. Row, 30s on 30s off x6 D1. Double kb swing 3×8, D2. Inch worm (push up+ jump to feet) 3×5 WOD 5 Rounds for time: 5 Deadlifts, 10 burpees