your results...

Warmup: 30/30 Rowing/Skiing/Biking x5 2 rounds: 10 Dead bugs 10 KB deadlifts 10 Reverse Lunges WOD: 3 Rounds: 10 KB Swings 2 minutes max effort 3 minute rest 3 Rounds: 10 Reverse Lunges 2 minutes max effort 3 minute rest

Warmup: Burgener Lift: EMOM x10 Power Clean Front Squat Power Jerk Split Jerk Rest 3 Minutes EMOM x10 Full Clean Split Jerk

Warmup: Speed Foam Roll Band Pull Apart Series 3 max effort wall-balls between band pull aparts 3 Rounds: 8 Dumbbell Strict Press 15 Lateral raises 12 Behind the neck strict press 3 Rounds: 10 Push ups Incline 10 Push Ups Floor 3 minutes Max Dumbbell Push Press everytime you have

Warmup: Running Drills with shoulder mobility Lift: 5 Rounds 20 sec overhead hold rest 10 20 sec front rack hold rest 10 20 sec farmer carry hold rest 2 minutes WOD: 25 Minute AMRAP Run 1 Lap 20 Box Jump 20 Lunges Run 1 Lap 10 Push Press 10 Dumbbell

Warmup: 3 minute each 1)ski/bike/row 2) 10 Plank to Step Up 5 Hollow Rocks 3) 5 Dowel PAss throughs 5 Overhead Squats 4) 5 Inchworms Ankle Stretch Practice: Pull Ups WOD: 21-15-9 Overhead Squats Bar facing burpees Pullups/Jumping Pullups/Ring Rows