your results...

Warm-up 20s on 40s off slam-ball + jump, 2 Rounds: Knee grab + Lunge step + Twist x3/side, Flat back shoulder flexion x10, Plank 5s/5s x3 Strength A.2 power cleans from floor, 2 from hang TnG B.3 Sets: Power clean + 1 Press, 3 Push press, 5 Push jerk WOD

Warm-up 2 Rounds: Plank 5s/5s x5, Bridge and reach x5/side Strength Deadlift 6×1 @80% or better WOD AMRAP in 25 minutes: 750m row, 25 Wall-balls, 15 Burpees over rower, 10 Ground to overhead 135/95

Warm-up 10 min technique row, Gymnastics Practice Muscle-ups/Handstands WOD 3 Sets: HS walk 30′ or hold 30s, Muscle-up + 2 Dips x3, Toes to bar x10 Rest 2-3 min 3 Sets: 5 Bar muscle ups or giant beat swings 20 Alternating pistols 30 Double unders Rest 2-3 minutes

Warm-up Foam roll upper back and lats, Sumo inchworm + push-up x5, Pigeon to cossack x5/side, Flat back shoulder flexion x10 Strength Front squat 6×4 WOD 60/60: Overhead squats, Ring rows, Weighted box step-ups, Burpee box jumps x3 rounds

Warm-up Foam roll upper back and lats, 7-way shoulder stretch, 20s on 40s off – slamball + jump Flat back shoulder flexion x10 Strength A.3 Series: TnG Power Snatch 4.3.2 rest 10s between sets, as needed between series B.Back squat @60% x10, Front squat @135/95 x10, Air squat x30, rest

Warm-up 7-way shoulder stretch, Bretzel x6/side, Hip Flexor stretch + Push knee away + Pigeon + Pretzle stretch x 3/side, Flat back shoulder flexion x10 Strength Press 6×4 WOD Dumbbell Bear Every minute on the minute: 5 Dead lifts, 5 Hang cleans, 5 Front squats, 5 Push press

Carries Farmers carry heavy 50′, 5 Ring Rows x10 Warm-up Inch worm + Push up x8, Thoracic bridge x4/side, Hip Flexor stretch + Push knee away + Pigeon + Pretzle stretch x 3/side WOD AMRAP in 10 min: 350m Row, 15 Push-ups, 30 Air squats Rest 2 min AMRAP in

Warm-up 2 Rounds: Standing knee grab + Lunge step + Twist x 5/side, Flat back shoulder flexion x10, Hip flexor stretch x15s, Cossack squat with weight x5/side Strength Squat 6×4 WOD AMRAP in 4 min: 7 Power cleans, 7 Bar-over burpees Rest 4 min AMRAP in 4 min: 7 Box

Warm-up 20s on 40s off – Slam-ball+Jump x3, 7-way shoulder stretch Strength 3 Postion clean + jerk WOD EMOM x4: 1. 10 Pull-ups 2. 3 Rope climbs 3. 15 Toes to bar 4. 15 KB swings 5. 10 DB push press Bonus 1. Accessory Str. Batwings or Facepulls 3×20 2.

Warm-up 3 Rounds: Thoracic Bridge x4/side, Light death march x 10 steps, 30s Front/Left/Right plank Strength Deadlift 4×6 reps all @80% or better WOD AMRAP in 20 min: 5 Power Cleans, 10 Pull-ups, 15 Wall-balls