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Warmup: 3 Rounds 250m Ski/Row, 10 kb deadlifts, 10 Kb Swings Lift: Deadlift 2RM WOD: 30-20-10 Slamball over Shoulder Weighted Box Step Ups with Dumbbells

Gymnastics Warm Up Pull Up Progression On Box 2 Sets of 5 Active Shoulders, 2 Sets of 5 Beat Swings, then move to box 5 Minutes: 25 Burpees max pull-ups rest 3 minutes 5 Minutes: 25 Burpees max calories row,ski, bike

Dodge Ball Pull Ups 5 Sets: 3-5 second negatives 10 Bent over kb rows 7 Minute Amrap: Person must pick 2 exercises and do 5 of each alternating Options: Wallballs, Slamballs, Box Jumps, Calories Rowing, Skiing, Biking, Burpees, Push Ups, Goblet Squat, KB Swing Score is total reps completed

Warmup: Foam Roll/Feet Roll 3 Minutes: Slamball Split Squat ladder Lift: A1: Back Squat 6×4 A2: Dowel Pass Throughs x5 WOD: 2 km Row for time

Burgener and Mobility Clean and Jerk EMOM x12: Power Clean Hang Clean Split Jerk Core Mania 3 Rounds: 10 Ab Wheel Roll outs 20 second plank 20 second right side 20 second left side

Warmup: Rowling Lift: A1. Bench Press 6×4 A2: 10 Second Squat hold WOD: AMRAP 5: 10 Ring Rows 10 Wallballs 3 Minute Rest AMRAP 5: 10 Box Step Ups 10 Push Press