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Warmup: 1000 m row Core bracing 3 Rounds of 5/5 3 rounds: 10 good mornings with a bar 10 beat swings 10 ostrich walk Lift: Sumo stance deadlift 8×3 Alternating with 10 ring rows WOD: 5 rounds for time of: 10 sumo deadlifts 20 wall-balls

Dead-lift on APRE6 – Stop at 9 reps Strength circuit 3 sets: 20 RDLs, 20 DB walking lunges, 20 Glute ham raise/Hip extension

Seated press on APRE6 2 Rounds for time: 10 Front squats, 10 Burpee muscle-ups

Warmup: Foam Roll 2 rounds: 10 Planks with scapular protraction and retraction 10 Arm circles with dowel (both directions) Strength Circuit: 5 rounds: 5 strict pullups 5 hspu’s on a box 5 scapular retractions Round 1: bow and arrow Round 2: snow angels Round 3: tiger walks Round 4: star

3 Position snatch – 20 minutes to work heavy 60s on 60s off: Burpees, Wall-balls, Step-down box jumps, KB Swings, Row for cals x2 Rounds

Warmup: 5 minutes of double under technique practice. 3 of each movement in the workout and get set up for workout WOD: 6 minute AMRAP: 30 double unders 10 KB Swings 5 thrusters with dumbbells rest 6 minutes 5 minute AMRAP: 5 burpee tuck jumps 10 front squats with dumbbells

A1. Banded pull-ups 5×5 A2. KB Snatch 5×10/side 3 Rounds for time: 10 Hang power clean, 10 Handstand push-ups, 10 Toes to bar

Warmup: Core brace x 5 rounds of 5/5 10 minutes: 10 shuttle runs 10 kettlebell swings and squats 10 beat swings Bergener Warmup 10 minute EMOM: hang clean front squat push press Rest 2 minutes 5 minute EMOM: 6-10 burpees over the bar

Front squat on APRE6 Strength circuit 3 sets: 10 DB Bench, 20 Chest supported rows, 20 GHD Sit-ups

Warmup: Foam roll – focus on mid back, lats, shoulders, pecs. Posterior chain. 7 way shoulder “Bring Sally Up” Every time the song say ‘up’ you press 5lb plates, or dumbbells. Bench press 5×3 WOD: Row 300 meters Push press, 20 reps Row 300 meters Push press, 15 reps Row