Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict PressWarmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls15 Floor KB press200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup to 65% then 5 x 1 to find a new heavy single WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 200m run Cooldown: Max plank hold, 50 supermans, roll out, stretch

Warmup: ROM, dynamic stretches, 30 sec handstand hold, 10 pushups, 10 Wall balls Strength: Strict Press Warmup: work up to 85% of your 1 RM Work: 10 x 3 with 60-90 seconds of rest between sets WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 200m run Cooldown: Max plank hold, 50 supermans, more »

Warmup: ROM Drills, 10 good mornings, 10 straight leg Deadlifts Strength: Find your 1RM of Deadlift Warmup – 5/5/3 @ 40/50/60% 1RM Work up to a new max – 1/1/1/1/1 WOD: 20 Min AMRAP 20 Wall balls 15 Floor KB press 100m Sprint Cooldown: Max plank hold, 50 supermans, roll out, stretch