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Warmup: 10 minute foam roll Partner wall ball passes: 10 chest passes 10 overhead passes 10 underhand passes 10 side passes Lift: 6 rounds: 3 strict press 3 push press 3 push jerk Rest in between sets WOD: 8 minute AMRAP: 300 m row 10 slam ball twists (5/side) 10

Stations, 1 min @ each for 3 rotations: Double-unders, 2KB Squat clean, Rope climb, Row for cals, Ab-rollout, 1 arm DB push-press alternating 3/3, Slamball throw alternating 5/5, Wall-climb, Farmers carry, Walking lunges, Ring dips

Warmup: 10 goblet squats sweeping hands 10 KB deadlifts ostrich walk 10 KB swings frog jumps 10 KB deadlifts duck walk 10 goblet squats Lift: sumo deadlifts 5×5 WOD: “Nutts” (did this in June) For time: 10 Handstand push-up progressions 15 deadlifts 25 Box jumps 25 Pull-ups/ ring rows 50

5 Sets for load: 8 Dead-lift, 6 Front squat, 4 Strict press, 8 Good mornings AMRAP in 6 min: 5 Cleans, 5 Front squats, 5 Push-press Rest 3 min AMRAP in 6 min: 5 Snatches, 5 Overhead squats, 5 Burpees over bar

Warmup: 15 minute gymnastics: 5 active shoulders 5 beat swings 5 inchworms with thoracic flexion 2 wall climbs or scale 10 walking lunges WOD: “Helen for 12” 12 minute AMRAP: Run 200 meters 21 swings 12 Pull-ups/12 ring rows

10 min: 20s Hang, 60s squat against wall, 15 KB Swings EMOM x25: 1. 10 Partner OH Sit-ups 2. 10 Pistols alternating 3. 5 Strict chest to bar 4. 10 Relax to hollow 5. 5 HSPU Negatives AMRAP in 10 min: 10 Box jumps, 15 Wall-balls, 20 Alternating KB Snatch

EMOM x5: 20 KBS 10 min: Knee grab+Reverse Lunge+Elbow to ankle x3/side, Armbar+Situp x3/side 15-12-9 Overhead squats 95/65, Toes to bar, Rest 3 min 15-12-9 Thrusters 115/85, Chest to bar, Rest 3 min 15-12-9 Deadlifts 205/115, Handstand Push-ups

Warmup: 3 Rounds: 20 seconds of slam ball jumps, 40 seconds rest 3 rounds: 10 goblet squats 10 active shoulders 10 beat swings 10 broad jumps Lift: back squat box squats 8×5 WOD: Tabatta: Situps Pushups Squats

Burgener Warm-up 20 min to build to heavy: Snatch Complex: Deadlift, pull from above knee, snatch from above knee, pull from floor, snatch from floor Emom x8: 1 power clean, 1 power jerk – Work to a heavy set Emom x6: 2 power clean, 2 power jerk – 5-10lbs lighter

800 m run Warmup: 1. Focus: Thoracic extension and rotation Thoracic twist in quadruped Thoracic foam roll, and lacrosse ball roll Psoas roll 2. Focus: Hips and wrist mobility hip stretch with bands Keep band in rack, and use it for wrist stretch Front rack stretch with band Lift: Olympic