Warmup: ROM, dynamic stretches, 15 Good mornings with bar, 500 m row Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 10 Front Squats (60% Max clean) 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, 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: 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, dynamic stretches, 10 sec L-sit hang on bar x 3, 1 min squat stretch, 15 good mornings Strength:  Deadlift Warmup: 5/5/3 @ 40/50/60% 1 RM Work:  5/3/1+ @ 70/80/90% 1 RM WOD:  3 Rounds 250 m Sprint row 10 Bent over rows 5 tuck to extension, hold 5 secs Cooldown:  1 min more »

Warmup:  ROM drills, 15 banded good mornings, 15 straight leg deadlift Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD:  20 min AMRAP 10 GHD Reverse crunch 10 Single leg KB Deadlifts 200m Run Cooldown:  Up dog, down dog, mobilize

Warmup: ROM Drills, 15 Straight legged deadlift, 15 Good mornings with bar, 400m run Strength: Deadlift WU: 5/5/3 @ 40/50/60% of 1RM Work: 5/5/5+ @ 65/75/85% of 1RM WOD:  3 Rounds 15 Burpees 15 Lunges (each leg) 15 Dips Cooldown:  1 min Plank, 1 min Side Plank, each side Roll out and stretch

Warmup: ROM, dynamic stretches, 400m run WOD: 100 Double Unders Then 6 minute EMOM 5 Deadlift (85/55#) 5 Shoulder to Overhead (85/55#) 5 Burpee box jumps Rest 2 minutes 100 Double Unders Then 6 minute EMOM 5 Deadlift (85/55#) 5 Shoulder to Overhead (85/55#) 5 Burpee box jumps Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 jumping squats, 15 back extensions, 500m row Strength: Deadlift, deload 5/5/5 @ 40/50/60% 1RM WOD: 4 Rounds 20 Wall Balls (20/14#) 10 Deadlifts (175-225#/125-175#) 400m run Cooldown: 5 x 10 ab wheel, roll and stretch

Warmup: ROM, dynamic stretches, 10 Thrusters and 10 Good mornings with bar, 200M run WOD: 7 Rounds 7 Handstand pushups 7 Thrusters (135/75#)* 7 Knee to Elbows 7 Deadlift (245/185#)* 7 Burpees 7 Kettlebell Swings (53/35#) 7 Pullups *Scale weight as needed Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 15 Good mornings with bar, 500 m row Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% 1RM Work: 5/3/1+ @ 75/85/95% 1RM WOD: 20 min AMRAP 10 Front Squats (60% Max clean) 20 GHD situps 30 Double Unders Cooldown: 5 x updog/downdog, roll out

Warmup: ROM, dynamic stretches, 15 jumping squats, 400m run WOD: 5 rounds 5 deadlifts (155/115#) 10 lunges 15 kettlebell swings (53/35#) 20 goblet squats (53/35#) 25 hanging leg lifts Cooldown: roll and stretch