your results...

10 min: Squat jump length of gym, 20s HS hold, Beat swings x5 Every minute on the minute for 20 minutes: 1. 8-12 Pull-ups/Chest to bar/Bar muscle ups, 2. 15 KB swings (Heavy) 3. 8-12 Kipping HSPU 4. 15 Box jumps 3 Rounds for time: 3 Burpee muscle-ups/Burpee pull-ups, 6

Warmup: Piggy in the Middle Lift: Overhead squat 8×3 WOD: TEAM WORKOUT! 4 rounds each: Rest while partners are going 10 goblet squats 1 prowler sprint (big handles there, lower handles on the way back)

12 min: 8 KB swings (heavier each round), Squat series x3 of each, Deep squat and reach x5, Forearm wallslides x5 5 Rounds of the circuit: 3 Power cleans, 5 Bench press, 5 Back squats Rest 30-60s between exercises 3 Rounds for time: 5 Overhead squats 135/95, 10 Toes to

Warmup: 10 kb swings to chin 10 kb swings overhead 10 1 arm kb swings/arm Lighter Kettlebell: 3 arm bars plus sit up/arm 3 turkish getups/arm Lift: Hang Snatch with a barbell: 10 shrugs from the dip 10 shrugs and pulls 10 shrugs and pulls from the hang 10 drop

8 min: Row 150m, 3 inchworm push-ups Build intensity over each round AMRAP in 30 min: 400m Row, 20 Overhead walking lunges, 200m Farmers carry, 20 Push-press (unbroken)

Warmup: Foam roll shoulders, upper mid back, lats, rhomboids Partner assisted chest stretch Slam balls against wall 10 overhead 10 underhand 10 side x2 10 behind the head 10 slam balls Lift: Push Jerk 5×5 WOD: 3 rounds for time: Row 500 m 15 Dumbbell Bench Press

A. 5 Sets unbroken for loads: 3 Power snatch, 5 Behind the neck push-press, 5 overhead squats, rest as needed between sets B. AMRAP in 5 min: Row 250m, 10 Box jumps, 10 KB swings Rest 2 min AMRAP in 5 min: Ascending slam-ball and burpees Perform 1 slam ball

Warmup: Foam Roll posterior chain Hamstring/I.T. band stretch 2 Rounds: banded good mornings x 10 band pull-aparts x 20 RDL – Romanian Deadlifts 4×12 “Diane” 21-15-9 Deadlifts Pushups

12 min: 30s calf stretch/side, Fwd lunge/bwkd lunge/squat x3/side, 10 Beat swings, 30s HS hold A. 3 Sets: 5 Muscle ups/Strict pull-ups, 10 Toes to bar, 20 Heavy KB swings, rest 2-3 min between sets B. 3 sets: 10 Chest to bar, 15 HSPU, 20 Pistols rest 2-3 min between

Warmup: Bridge Run or Row Skill Progressions Group 1: Double Unders Go sequentially through: Singles (focusing on driving from the wrists) Singles with a bigger jump Singles with a bigger jump and double under Singles with doubles Doubles! Group 2: Beat swing x 20 or RING ROWS Knees to elbow