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Power clean 5×1 Dead-lift 6×4 5-1: KB Snatch, Overhead reverse lunge per side 5-1 KB Clean, Front squat

Warmup: Length of gym: Bear crawl Steps with foot flexed and sweeping the floor with the fingertips Lunge with a twist Lunge with elbow to knee/or to floor Then.. 2 minutes/ leg: Calve stretches and front rack stretching with band Lift: 4 rounds: 6 front squats 12 weighted alternating step

Strict press 6×4 For time: 30 Push-ups, 30 Wall-balls, 30 Pull-ups, 30 KB swings, 30 Box jumps, 30 Burpees

Warmup: 10 minute AMRAP: 200 m run 10 active shoulders 10 kb swings 10 pigeons (5/leg) Lift: Burgener with Snatch After the hang – Work on from the floor. Use technique plates for WOD or 10lbs. Stations: 4 rounds 10-20 second hanging in a ring row, 1.) 10-20 second hanging

3 sets: 5 Press back beat swings, 5 Russian dips, 5 Jumping muscle-up catches 3 sets: 5 Lat pull-ups, 10 Band lat. press downs, 10 Relax to hollow

Warmup: Burpees and slam balls 3 minutes ascending ladder Lift: 6 incline bench press 12 tricep extensions with dumbbells 25 med-ball throws into the wall WOD: AMRAP in 5 minutes: 5 deadlift 5 push press rest 3 minutes AMRAP in 5 minutes: 5 front squats (with push press weight or

Back squat 4×10 For time: 800m run, 50 Wall-balls, 1000m row, 50 KB swings

Warmup: Rowling with a partner with: burpees inchworms squat mobility WOD: 25 calories on the rower 25 box jumps 25 kb deadlift 25 wallballs 25 pushups 25 wallballs 25 kb deadlifts 25 box jumps 25 calories on the rower

Weighted chin-ups 4×10 4 sets: Bench press x6 reps, Dumbbell rollbacks x12 reps, Push-ups x25 reps

Partner work-out As a team row 3000m While 1 partner rows, the other works: 50 Wall-balls, 50 Pull-ups, 50 Overhead squats, 50 Box jump overs, 50 Toes to bar, 50 Burpees