Warmup: ROM, dynamic stretches, 10 DB Press, 800m Run Strength: Strict Press, De-load5 x 5 @ 65% WOD: 10:00 AMRAP10 Pull ups10 Pistols (ea)10 Lunge + twist (ea) rest 5:00 10:00 AMRAP10 Burpee box jumps10 Shoulder to Overhead (55-85/75-110#) Cooldown: roll out and stretch

Warmup:  ROM, dynamic stretches, 10 pushups, 20 ring rows, 30 sit ups, 250m sprint row WOD: 3 rounds of 7 dumbbell bench presses, AHAP 5 x :30 L-sit hold 3 strict pull-ups Then, Row 1,000 m for time

Warmup:  ROM drills, 10 PVC Dislocates,  PVC shoulder stretches, 5 forward rolls, max handstand hold (partner up and have your partner hold your legs, switch when you come down) WOD: 3 rounds 5 Skin the Cat 10 Strict Pull-ups 15 Wall Climbs 20 Pistols (Alternating legs) Cooldown:  Shoulder stretches, hip opening, roll and finish stretching

Warmup: ROM, dynamic stretches, with PVC – 10 Clean pulls, 10 Power cleans, 10 FS, 10 Split jerk (focus on footwork) Strength: Clean + Jerk Warmup: 5/5/3 @ 40/50/60% Work: 3/3/3+ @ 70/80/90% 1RM WOD: For Time: 21 KB Swings 15 Thrusters 9 Strict Pull-Ups 800 Meter Run 9 Strict Pull-Ups 15 Thrusters 21 KB more »

Warmup:  ROM drills, 10 dislocates, max strict pull-ups (or 20 ring rows, smaller angle than before), 20 hand-release pushups, 20 sit ups (hands behind head) WOD:  For time 200m Run 20 Strict Pull ups (or supine ring rows) 400m Run 10 Strict Pull ups (or supine ring rows) 800m Run 5 Strict Pull ups (or more »

Warmup:  ROM drills, 10 PVC Dislocates,  PVC shoulder stretches, 5 forward rolls, max handstand hold (partner up and have your partner hold your legs, switch when you come down) WOD: 3 rounds 5 Skin the Cat 10 Strict Pull-ups 15 Wall Climbs 20 Pistols (Alternating legs) Cooldown:  Shoulder stretches, hip opening, roll and finish stretching