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

Warmup:  ROM drills, 10 elevated ring rows, 25 Hand release pushups, 25 situps 15 Push Press with PVC Strength: Strict Press, deload 5/5/5 at 40/50/60% 1RM WOD: 20 min AMRAP 15 Box Jumps (24/20#) 15 Wtd Lunges, each leg (35/25# plate held overhead) Cooldown:  mobilize shoulder with banded stretches and lacrosse ball.

Warmup:  ROM, 30 sec Jumping Jacks and 1 min Handstand holds x 3 Strength:  Strict Press, deload 5/5/5 @ 40/50/60% 1 RM WOD: For time 100 Double Unders 75 Sit ups 50 KB swings 75 Sit ups 100 Double Unders (modify 4x singles for DU’s) Cooldown:  Work on skills, roll shoulders with lacrosse ball, stretch