Warmup: ROM, Dynamic stretches, 10 burpees, 20 squats Strength: Front Squat Max 5 x 1 working up to a new heavy 1 rep max WOD: 16 min AMRAP 6 Walking Lunges 4 V-Ups 2 Dumbbell Thrusters (2×50/35 lb) 12 Walking Lunges 8 V-Ups 4 Dumbbell Thrusters (2×50/35 lb) Continue with this pattern, adding 6 Walking more »

Warmup:  ROM, dynamic stretches and banded pass throughs, 5 Lunges, 10 Kettlebell Swings,  15 Box Jumps WOD: 3 Rounds Barbell Complex 3x Hang Power Clean + Lunge + Lunge + Push Press, add weigh each round Rest 1:00 between sets Then Tabata:  Dumbbell thruster, with bands Rest 2:00 Tabata:  Double Unders Rest 2:00 Tabata:  Burpees Cooldown:  Roll more »