Warmup: 10 minutes 10 KB Swings 10 Walking Lunges 10 Wallbugs Strength: Deadlift 4×8 Foam Roll Upper Back/ Lats Sumo Stance Good Mornings 3×8 KB Swings 3×25 Partner WOD-25 minute cap 1200m run 12 Rounds for time 4 Pushups 8 Ring Rows/ Jumping Pull ups/ Pullups 12 Air Squats Divide
Warmup: Burgener EMOMx6 Clean Deadlift Power Clean Front Squat Rest 3 minutes EMOMx6 Clean Deadlift Squat Clean Front Squat Clean Pulls 5×3
Warmup: Partner Med Ball Pass with band pull aparts Strength: Bench Press 8×4 Pec Stretch 30/30 x4 sets Delt Stretch 30/30 x4 sets 3×10 Plyo Push Ups (probably from knees) 3×25 Flyes WOD:3 Minute AMRAP with 3 minute rest 20 Cal Row Amrap Wallballs 20 Cal Ski AMRAP Box Jumps
A1. Tall kneeling single-arm landmine press 3×10/10 (moderate load), no rest A2. Bent over single arm landmine row 3×10/10 (moderate load), Rest 60s B1. Close grip bench press 4-4 (Easy) 4-4-4-2-2-2 (Tough), No rest B2. Chin-ups xSubmax C. 10 min: 5 DB Snatch + 5 DB Push-press, Rest as needed
Warmup: Quad Stretch 1 minute per side T-Spine Mobility (foam roll, cat/cow, thoracic bridge) Hip Mobility (groiners, pigeons, ankle stretch, goblet squats) Strength: Front Squat 8×4 Quad Stretch 30/30 x4 sets Ankle Stretch 30/30 x4 sets Landmine Reverse Lunge 3×8 Split Stance RDL 3×25 WOD:20 minute AMRAP 400m run 100ft
Warmup: Dynamic Gymnastics Warmup Skill: Rope Climbs EMOMx 12 40 seconds ski 2 weighted sled pulls/2 Rope Climbs 10 Beat Swings Rest 3 minutes EMOM x12 40 seconds row 2-3 Wall Climbs 30 second hollow body hold
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