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 Strict Press 5 Part Hip ——- 5:00 Coach Led Stretching HOME GYM: 7 Rounds For Time: 200m Weighted Carry 20 Alternating Dumbbell Hang Clean and Jerk 10 Dumbbell Facing Burpees

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 3 inch worms 10 reverse lunges 10 air squats 3 Supersets: 15 bent over row (15/15 with single) 20 wall ball shots/thrusters 100m DB farmers carry (:90 rest) tabata lots

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 Up 8 Straight Leg Sit Up 20 Goblet Loaded Lateral Monster Walk 10/10 Single Leg Glute Bridge HOME GYM: 25:00 amrap 800m run (2:00 out/2:00 back) 6 Devils Press 12

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 Glute Bridges with Object ——— 1:00/1:00 Pigeon Stretch 1:00/1:00 Couch Stretch ——— 3 rounds: :30 front scale ( R/L ) :30 back scale (R/L ) :30 handstand hold (:30 rest)

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 snatch 8 left arm dumbbell muscle snatch ——— 3 rounds: 10 walking lunges 12 goblet lateral monster walks (R/L) 15 PVC or Broomstick Good Mornings – High speed ——— :30/:30

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 8/8 side plank rotations 8 hip openers 8 negative goblet squat 3 rounds: 8/8 half kneeling single arm strict press 30 mountain climbers 8 t-push ups (4 each side) HOME

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 db romanian deadlifts w/ :03 descent3 rounds: 8-12 right/left single legged romanian deadlift w/ :03 negative *Rest 2:00 after both legs are completedHOME GYM:4 rounds of  3:00 amrap/1:00 rest:12 deadlifts (155/105)8 renegade

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 pvc pass through 10 pvc power snatch balance 10 barbell strict high pull (or 10/10 dumbbell) 5 barbell muscle snatch (or 5/5 dumbbell) 10 barbell hang power snatch (or 10