your results...

Warm-up EMOM x5: 20 Russian KB Swings, Ankle stretch, Wall hip flexor mob., Deep squat toe grab, Deep squat reach back, Bridge and reach, Deep squat shoulder flexion Strength Back squat 6×5 WOD AMRAP in 4 min: 5 OHS, 10 Bar facing burpees Rest 2 min AMRAP in 4 min:

Warm-up 20s on 40s off Slamball+Jump x3, 2 Rounds: Knee grab+Reverse lunge step+Twist back x5/side, Standing front rack stretch with band x10s x3/side Strength EMOM x20, Beginning with an empty bar: Power clean, Hang clean, Power jerk WOD 2 min Rowing/2 min Rest x3 In rest intervals perform: AMRAP Strict

Warm-up EMOM x5: 20 Russian KB swings, 2 Rounds, 5/side: Alternating step-up, Alternating pigeon, Bridge and reach, Standing knee grab Strength Dead-lift 5-3-2 @>80% WOD “Bergeron beep test” EMOM till fail: 7 Thrusters 7 Burpees 7 Pull-ups

Warm-up Practice muscle-ups/Giant beat swings + Shoulder mobility in between sets: 7-way shoulder, D eep squat belly breathing, Deep squat shoulder flexion, Band circles WOD Emom x8: E: 4 Muscle ups, O: 10 Toes to bar Emom x8: E: 10 Alternating pistols, O: 30s front plank Emom x8: E: 10

Warm-up EMOM x5: 20 Russian KB Swings, Ankle stretch, Wall hip flexor mob., Deep squat toe grab, Deep squat reach back, Bridge and reach, Deep squat shoulder flexion Strength Front squat 5×7 WOD 2 Rounds, 60s on 60s off: Wallballs, Snatch 75/55, Burpees, Step down box jumps 24″/20, Row for

Warm-up 2 Rounds: Ankle stretch, Dynamic soleus stretch, Deep squat toe grab x10, Deep squat reaches x5/side, Flat back shoulder flexion x10 Strength Power snatch, Hang snatch above knee, Hang snatch below knee, Snatch from floor WOD 3 Rounds for time: 15 Back squats, 25 Box jumps 30″/24″ Bonus 3×15

Warm-up 2 Rounds: Alternating step-up x5/side, Alternating pigeon x5/side, Deep squat, round back belly breathing x5 breaths, Flat back shoulder flexion x10 Strength Press 5×7 WOD

Warm-up EMOM x5, 20 Russian KB Swings Strength A.Dead-lift 2×5 @80% B.10 Rounds: Farmers carry 50′ heavy, 5 Ring rows WOD 1000m row, 25 Burpees over rower, 750m row, 20 Burpees over rower, 500m row, 15 Burpees over rower, 250m row, 10 Burpees over rower

Warm-up 2 Rounds, partner warm-up: 10 Med-ball chest passes, Wall hip flexor mob x10/side, 10 Side to side passes, Side adductor stretch, 10 Overhead passes, Tactical frog x10/side Strength Back squat 5×7 WOD AMRAP in 4 min: 5 Hang cleans, 5 Front squats, 5 Push press 115/85 REST 3 min

Warm-up 2 Rounds: Alternating step-up x5/side, Alternating pigeon x5/side, Deep squat, round back belly breathing x5 breaths, Flat back shoulder flexion x10 Strength 3-Position clean (High hang, Above knee, Below knee), Power jerk, Split jerk WOD 3 sets: Max reps push-ups, Max reps strict pullups, Max reps kipping pull-ups, Rest