https://www.youtube.com/watch?v=_NMQ8jaSMM4 3 rounds: 10 reach throughs 10/10 side plank reach throughs 3 inch worms 5 slow push ups :03 descent 6/6 single arm strict high pull 6/6 single arm strict press 6/6 single arm cross body deadlift 6 tempo air squats (3331) 1:00 couch stretch (each) 1:00 pigeon stretch (each) CrossFit Fundraiser WOD 1 10-min.

https://www.youtube.com/watch?v=DwfKV9Ox2dA 3 rounds  12 lunge to instep :30 lunge to instep hold (L/R) 10 good mornings 5 squat with thoracic twist 12 reach throughs 12 air squats :30 bottom squat hold HOME GYM: 16:00 emom min 1: 8 front squats (115/75) min 2: 16 kettlebell swings  DB/KB/MB: 16:00 emom min 1: 8 DB/KB front rack

https://www.youtube.com/watch?v=aqAFPaXSJew 2 rounds  200m run ( :30/:30 )  20 pelvic raises  10/10 single leg pelvic raises  5 burpees  5/5 cossak squats 2 wall walk 10 superman 20 buttwalks 3 super sets 12 cossak squats -Body weight -load with weight if they have the ability to do them well.  12 death marches  (1:00) HOME GYM: (18:00)