Warmup: ROM, dynamic stretches, 15 burpees, 15 jumping squats WOD: 20 min AMRAP 200m run 20 KB swings (53/35#) 400m run 5 One arm KB Snatch (each side) Cooldown: 30 alternating V-ups, roll and stretch

Warmup: ROM, dynamic stretches, 800m run WOD: A. 10 Min AMRAP 8 Handstand Pushups 12 Box Jumps (as high as possible) rest 5 min B. EMOM 10 Min :30 Elevated Dips rest 5 min C. Tabata – Push ups Cooldown: 50 Arch rocks, 50 hollow rocks, roll out and stretch