Warmup: ROM, Dynamic stretches, 4 rounds, 1:00 each Burpees Row WOD: 15:00 AMRAP 5 Seated OH press 10 Plyo push ups 5 DB hammer curls Then 20:00 AMRAP 5 DB Snatch, each 5 Bench Press 10 Burpees Cool down: roll out and stretch

Warmup: ROM drills, dynamic stretches, 15 Good mornings with bar Strength: Deadlift 10 x 1-3 @ 85% WOD: 20 Min AMRAP 10 KB Swings 10 DB Press 10 Burpees 100m sprint Cooldown: Roll out and stretch

Warmup – ROM drills, dynamic stretches, 50m burpee broad jumps, 15 thrusters with bar, 400m run WOD:  Fight Gone Bad 3 rounds for max reps of: 1 minute of wall-ball shots (20/14) 1 minute of sumo deadlift high pulls (75/55) 1 minute of box jumps (20″) 1 minute of push presses (75/55) 1 minute of more »

Warmup – ROM, dynamic stretches, :30 jumping jack, butt kicks, high knees WOD: Run 400m 50 wall balls 2:00 plank 800m Run 25 KB snatch, each side 2:00 Plank Run 400m   Cooldown:  Roll out and stretch