Warmup: ROM, dynamic stretches, 5 stink bugs, 10 banded lat pull-downs, 500m row Strength: Bent Over Row, de-load 5 x 3 @ 65% WOD: 20:00 AMRAP :30 Handstand hold 15 DB Snatch, each side 35 Abmat Sit-Ups Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches WOD: 5 Rounds for time: 1:00 Handstand Hold 7 Hip Extensions (no momentum) 14 Back Squat 21 TTB 400m Run Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 strict press with bar, 20 lunges, 30 sec dead hang WOD: Bulgarian Split Squat 3×5/side @ AHAP No rest between sides Rest 2:00 between sets then 20 min AMRAP 200m farmers carry 100m walking lunge 30 sec handstand hold Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 15 push press with PVC, 15 jumping lunges, each Strength: Strict Press, deload 5/5/5 @ 40/50/60% WOD: 5 rounds for time 30 hip extensions 30 second handstand hold 50 m walking lunges Cooldown: roll out and stretch