Warmup:  ROM drills, max strict pullups or 15 modified pull-ups on the racked bar, 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 Squats (53/35#) more »

Warmup: ROM, dynamic stretches, arm circles and PVC shoulder stretches, 30 seconds of jumping jacks, high knees and butt kicks WOD: 4 Rounds for time 25 Lunges, ea leg 20 V Ups 15 Goblet Squats (55/35) 10 Pull Ups Cooldown: roll out and stretch

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

Warmup: ROM Drills, 1 min high knees, 1 min butt kicks WOD: 400m Run 15 burpee pullups 20 jumping squats 800m Run 15 Hand release push ups 20 lunges (ea leg) 1000m Row 15 dips 20 Goblet squats 1500m row Cooldown:  work mobility