Warmup: ROM, dynamic stretches, 15 good mornings, 15 Front Squats Strength: Front Squat 10 x 5 @ 75% WOD: 20 minutes AMRAP 3x handstand pushups 5x burpees 7x toes to bar 10x squats Cooldown: Roll out and stretch

Warmup: ROM, dynamic stretches, 10 push press and 10 rows with bar, 15 squats WOD: 5 rounds for time of: 5 handstand push-ups 10 one-legged squats, alternating 15 ring rows Cooldown: 3 min plank, roll out and stretch

Warmup: ROM drills, 25 banded good mornings, 10 banded DL, 10 PP with bar Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% (can warmup on a 2″ platform) Work: 3/3/3+ @ 70/80/90% WOD: “Diane” 21-15-9 Deadlift (225/155#) Handstand Pushup Rollout and stretch