Warmup:  ROM drills, 10 good mornings with a bar, 1 min wall sit, 1 min plank   WOD: 5 Rounds 3 wall climbs 5 KB Sumo deadlift high pulls 30 cal row

Warmup:  ROM drills, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls (AHAP) 30 cal row Cooldown: ab circuit on board.  roll out and stretch

Warmup:  ROM drills, 10 good mornings with a bar, 1 min wall sit Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1 RM WOD: 20 min AMRAP 3 wall climbs 5 Sumo deadlift high pulls 30 cal row   Cooldown: ab circuit on board.  roll out and stretch

Warmup:  ROM, dynamic stretches, 10 push-ups, 20 sit ups, 400m run WOD: 10, 9, 8…3, 2, 1 Around the Worlds Bench Press (85% of 1 RM) GHD Sit-ups Calorie Row Cooldown: 50 Supermans, Roll and stretch

Warmup:  ROM drills, Max strict pullups or 25 ring rows, 15 narrow push ups, 25 situps WOD:  For time 60/50/40 KB Swings Cal. Row Cooldown: 25 GHD situps, 25 Back extensions, Roll and stretch

Warmup: ROM, 15 pushups, 15 tent pushups Strength: Strict Press Warmup: 5/5/3 @ 40/50/60% 1RM Work: 3/3/3+ @ 70/80/90% 1RM WOD: 4 Rounds for time 15 Bench Press (95-135/65-95#) 15 Cal Row 60 Double Unders Cooldown: 25 GHD sit-ups, 25 Supermans Roll out and stretch

Warmup:  ROM drills, 1 min low squat hold, 10 PVC dislocates, 10 cleans with bar WOD:  A taste of 14.4 For time: 60 Cal Row 50 TTB 40 Wall Balls 30 Cleans (95/65#) 20 Ring Dips