WARM UP: 400m run foam rolling monster band walks STRENGTH: 21:00 EMOM 3 rounds: 12 DB hang squat clean 12 burpees 12 wbs 12 ring rows :45 plank 12 kbs (32/24) 24 v-ups

WARM UP: Plyos WOD: Partner “Daniel” 50 pull-ups 800m run (200m alternating) 42 thrusters (95/65) 1200m run (200m alternating) 42 thrusters (95/65) 800m run (200m alternating) 50 pull-ups  

WARM-UP: 400m run Plyos STRENGTH: 8 minute cut off/4 sets Pull-up Complex 2 strict 4 kipping 6 chest to bar WOD: 20 minute cut off 1200m run 30 power clean (115/75) 50 sit ups 30

WARM-UP 200m Run :30 Drills (x2) – Jacks – Lunges – Arm Circles – Bar Hang – Handstand or Downdog – Push-ups – Squat/Squat Hold – 1:00 of stretching MOBILITY: 5pt hip (x2) WOD: 18:00 AMRAP

WARM UP 400m run 3:00 Jump Rope Arm stretching ENDURANCE/WOD 10:00 to Complete: 1000m Row 20 Burpees 10:00 to Complete: 200m Run 20 KBS (24/16) 200m Run 20 Goblet Squats 200m Run 20 Push-ups 10:00

WARM UP 200m run 2 rounds: 1 set of fence drills 10 lunges (each) 10 Air squats 5 Lunge to instep 10 Push-ups SKILL/STRENGTH 7:00 EMOM 4 Hip squat cleans building up in weight. NO