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Warmup: 3 rounds: 30 seconds at each: Ski Erg Shuttle Runs Band pull aparts Relax to hollow’s Skill: Handstand Fun with Sarah! WOD: For time, using a single dumbbell: 10 jumping pull-ups 40 overhead lunges 10 jumping pull-ups 30 snatches, alternating arms 10 jumping pull-ups 20 overhead squats, 10 each

Warmup: 400 m jog With a partner or two, share 50 calories on the bike Then: Adductor Stretch Spiderman w/ reach 30 seconds front rack stretch / side 30 seconds calf stretch / side Strength: EMOM X 15: Front Squat x 6 Thoracic Bridge x 4 Wall Plank x 10-30

Warmup: 10 calories ski 10 dowel passes 1 arm KB overhead carry, each arm 10 active shoulders 10 calories ski 10 dowel passes 1 arm KB overhead carry, each arm 10 beat swings Gymnastics Strength Circuits: Not for time: Circuit #1: 15 minutes: Around the world handstand walk Spotted handstand

Warmup: 15 minutes easy: 1 minute ski/bike/row 1 minute alternating box step ups 1 minute skipping practice Technique: Burgener WOD: “Elizabeth” with a twist: 21-15-9 Squat Cleans Pushups

Warmup: For 12-15 minutes: 1 minute ski/bike/row 1 minute mobility 3 rounds: With a light, empty barbell: 5 bent over rows 5 strict press 5 push press 10 band pull aparts PARTNER WOD In teams of 2-3 complete each exercise starting at 2 reps and increasing by 2 reps each