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Warm-up Kettlebell skills: Turkish Get-ups, x5/side Wind-mill, x10/side Goblet squat, x10 5 min team double-under off WOD 1000m row. rest 2 min. 3 rounds: 15 deadlifts, 15 boxjumps. Rest 2 min. 3 rounds: 15 pullups, 15 wallballs

Warm-up Three rounds: Around the body x10/each direction, Goblet squat x10, Turkish get-up x3/side WOD 4 sets Back squat, 8 reps @~75% 1 Prowler push – as heavy as possible. Rest 3 min

Warm-up 2 Rounds: Toe touch + back bend x10, Knee grab + lunge step x5/side, Active shoulder on bar x10 Handstand push-up practice WOD 5 Rounds: 400m Run, 10 HSPU, 10 Toes to bar, 400m Run, Rest 2 min

Warm-up Three rounds: Around the body x10/each direction, Goblet squat x10, Turkish get-up x3/side Strength A. Clean and jerk 1 on 60s to a max, B. 1 Rep @80% of A EMOM x10, C1. Bench press 3 Reps x6 sets, rest 10s C2. Max reps chest to bar pull-ups x6

Warm-up 2 Rounds: Toe touch + back bend x10, Knee grab + lunge step x5/side, Active shoulder on bar x10 WOD 800m Run, 20 Double unders, 20 Wallballs, 600m Run, 15 Pushups, 15 Chest to bar pullups, 400m Run, 10 Box jumps, 10 Burpees, 800m Run

Warm-up 10 min run/row 2 rounds: Bridge and reach x5/side, Active shoulder on bar x10, Ring row x10 WOD 4 rounds 5 Clean and jerk, 10 Chest to bar pull-ups, 200m Run, Rest 4 minutes

Warm-up Dynamic mobility warm-up Hang squat clean technique WOD 10-1 Hang squat clean, Burpee pull-ups

Warm-up Run/Row 30s on 30s off x10 sets, Dynamic mobility warm-up WOD 4x500m row Rest 3 min between

Warm-up Run/Row 30s on 30s off x10 sets, Dynamic mobility warm-up WOD “Fight gone bad” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Rest

Warm-up Dynamic mobility warm-up Strength A.On 2 min timer, build to 3RM clean and jerk, B.Push press 3 on 2 min timer x6 C.Strict pull-ups 5x amrap