Warmup: ROM, dynamic stretches, 15 Good mornings and Front Squats with bar, 500 m row or 400m run Strength: Front Squat5 x 8 @ 75% WOD: 20 min AMRAP 10 Decline Push-ups20 Goblet Squats30 WTD Mason Twists Cooldown: 5 x updog/downdog, roll out

Warmup: ROM drills, dynamic stretches, 10 Front squats with bar, 10 push-ups, 400 m run Strength: Front Squat, de-load5 x 5 @ 65% WOD: Circuits1:00 work at each station; :30 rest/transition 4 rounds RowGoblet squat DB Snatch, altKB Bulgarian Split squat (L then R)Toe touches Cooldown: Roll out and stretch

Warmup:  ROM drills, max strict pullups or 25 ring rows (reduce your angle from last week), 25 pushups, 25 situps 15 squats, hold the bottom of the squat for 10 sec Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60 % Work:  5/3/1+@ 75/85/95% WOD:  EMOM for 15 mins Even:  3 Power Cleans (95-135#/65-95#) Odd:  5 Goblet more »