Warmup:  ROM, 20 diamond pushups, 20 sit ups, 25 squats Strength:  Back Squat 10 x 3 @ 85% WOD: 21-18-15-12-9-6-3 reps for time of: KB Swings Knees-to-elbows Cooldown: Roll and stretch

Warmup: ROM, dynamic stretches, 10 Push press with bar, 200m run Strength: Strict press Work – 10 x 1 @ 90% of your 1 RM WOD: 30-25-20-15-10-5 GHD sit ups GHD Back extensions knees to elbows straight leg deadlifts 95/65# Cooldown: 30 4ct Flutter kicks, 30 Good morning darlings; Roll out and stretch

Warmup: ROM, dynamic stretches, 800m run WOD: For time: 100 Double Unders 90 Sit-ups 80 Walking Lunges 70 Box Jumps 60 Knees to Elbows 50 Jumping Squats 40 Push Ups 30 Dips 20 V-ups 10 Burpees Scaled: Do half of all reps. Cooldown: Roll out and stretch

Warmup:  ROM, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup:  5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% WOD: 21-18-15-12-9-6-3 reps for time of: KB Swings Knees-to-elbows Cooldown: Roll and stretch

Warmup: ROM drills, 30 sec jumping jacks, 30 sec high knees, 30 sec butt kicks, 10 dislocates with PVC, 10 small to big – big to small arm circles. WOD: 5 Rounds for time 200m run 5 Knees to Elbow 10 KB swings (53/35#) 15 Push-ups Cooldown:  100 4ct Flutter kicks, roll and stretch

Warmup: ROM Drills Junkyard dog 15 Front Squats 15 Behind the head Jerk Strength: Cleans Warmup: 5/5/3 @ 40/50/60% 1 RM Work: 3/3/3+ @ 70/80/90% 1 RM WOD: 20 min AMRAP 5 Clean & Jerks 5 pull-ups 5 knees to elbow Work on skills. Roll out and stretch.