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Warm-up Dynamic mobility: Knee grab, Heel grab, Sumo squat, Cossack squat Strength Sumo Dead-lift Heavy 3 – 15 min WOD 30s on 30s off: KB swings, Double unders, Burpees, Walking lunges, Row for cals x2 rounds x2 sets, rest 5 min between sets

Warm-up Row 1000m, 10 Alternating deep lunges, 10 Alternating pigeons, 10 Fire hydrants, 10 Thoracic bridge Strength 20 rep power clean TnG, rest 6 min x2 WOD 3 Sets: Row 300m@90%, Rest 30s 200m@95%, Rest 30s 100m@100% Rest 4 min

Warm-up 2 Rounds: Bear crawl, 10 squats, Walking heel grab, 10 Slam ball, Walking sumo squats, 10 Active shoulders, 10 Walking knee grab, 10 Thoracic bridge. Strength Press 5@80%, 3@85%, AMRAP@90% *Alternate with 8-12 toes to bar every set WOD 50 Wall-balls, 40 Pull-ups, 30 Box-jumps, 20 Toes to bar,

Warm-up 2 Rounds: 10 Squat swings, 5 Squats, 5 Snatch shrug, 5 Snatch high pull, 5 Hang power snatch, 5 Good mornings, 5 Drop snatch Strength On 60s timer, 1 power snatch + 1 full snatch x20 WOD “GI Jane” 100 Burpees pull-ups *15 minute time cap

Warm-up Dynamic mobility: Knee grab down and back, Heel grab down and back, Sumo squat down and back, Cossack squat x10/side Strength Back squat 5@80%, 3@85%, AMRAP@90% *Alternate with 5 weighted chin-ups every set WOD 1K Row immediately followed by 21-15-9 of: KBS, 70/53 Burpees

Warm-up 3 Rounds: 10 Squat swings, 5 Squats, 5 Press + Windmill /side, Lat stretch x30s /side Strength Bench Press 3@75%, 3@80%, AMRAP@85% WOD 4 Rounds: 4 Squat clean, 6 Front squtats 2 Rope climbs, Rest 4 min

Warm-up 3 Rounds: Bear crawl down and back, 10 squats, Lunge down and back, 10 Active shoulders, 10 beat swings, Burpee broad jump down and back, 10 slam-ball WOD 1000m row Rest 2 min 3 Rounds: 15 Deadlifts, 15 Boxjumps Rest 2 min 3 Rounds: 15 Pullups, 15 Wallballs

Warm-up Dynmaic mobility: Walking knee grab, Walking heel grab, Walking sumo squat, Cossack squat x10/side, Lat stretch 30s/side x2 Strength A.Deadlift, hang power clean, hang clean, clean – 20 min B.On 90s timer split jerk x2 @80% of 1RM x6 C.Good mornings 5×5

Warm-up Row 30/30 x10, 3 Rounds: 3 Turkish get-up + 2 Windmill /side, 10 Toes to bar, 10 Handstand push-ups or wall-climbs, 30s Front lean on rings WOD “Nate” AMRAP in 20 min: 2 Muscle ups, 4 Handstand push-ups, 8 KB swings

Warm-up Dynmaic mobility: Walking knee grab, Walking heel grab, Walking sumo squat, Cossack squat x10/side, Lat stretch 30s/side x2 Strength Back squat 3@75%, 3@80%, AMRAP@85% WOD 15-12-9 Power clean @115, Burpees REST 10 MIN 15-12-9 KB Swing, wall-ball