SKILL: 3 supersets: 5 tempo strict press 5 tempo bicep curls rest 2:00 WOD: 16:00 emom: m1: 6-10 burpees m2: 8 hang power snatch

SKILL: every 5:00 for 15:00: 10 tempo back squats 3311 5-8 strict pull ups WOD: 6 rounds: 1:00 rowing/bike 1:00 walking rest

Workout Breakdown VIDEO: WARM-UP: 2 Rounds: 200m Run (:30 out/:30 back) 8 Burpee Broad Jump 15 Good Morning with Object 8/8 Strict High Pull 8/8

Workout Breakdown VIDEO: WARM-UP: (9:00) :30/:30 ankle rolls :30 downdog ——— 8:00 continuous movement 6/6 single arm strict high pull 6/6 single arm strict press

Workout Breakdown VIDEO: WARM-UP: 400m run (1:00 out/1:00 back) ——— 1 Set of fence drills ——— 3 rounds: 8 Lunge to instep 8/8 Lateral Step

Workout Breakdown VIDEO: WARM-UP: 30 Jumping Jacks 30 Seal Jumps 30 Mountain Climbers 30 Good Morning with Object 30 Bent Over Row with Object 30

Workout Breakdown VIDEO: WARM-UP: 3 rounds: 50m right arm farmers carry 50m left arm farmers carry 5 plank walk outs 8 right arm dumbbell muscle

Workout Breakdown VIDEO: WARM-UP: 40 high knees in place 40 butt kickers in place 10 fence drills (all 3 positions) 2 rounds: 8/8 drinking birds

Workout Breakdown VIDEOWARM-UP:2 rounds:20 jumping jacks20 seal jumps10/10 high kicks10/10 tipping birds20 plank shoulder taps5 perfect push ups10/10 db/kb bent over rows10 empty barbell or

Workout Breakdown VIDEO: WARM-UP: 2 rounds: :20 handstand hold 5 push ups w/:03 negative 10/10 side plank reach through :30 bent knee hollow hold 10