200 Meter Run

300 Meter Row

2 Min Bike.

Shoulder and Hip Prep

WOD

30 Meter Sled Pull

15 Wall Ball

Alternate for 8 rounds each.

2 minutes Assault Bike

2 Rounds

20 Good Mornings

20 Russian Swings

20 Situps

Lacrosse Ball Hamstrings 2 minutes / Figure 4 Stretch 2 Minutes

WOD

Deadlifts

10 Sets of 3 @ 70%

500 Meter Row

3 Rounds

10 Jumping Pull Ups

10 Second Dip Hold

5 Burpees

Calf Stretch on Pole / Foam Roll Lats

WOD

10 Minute AMRAP

3 Wall Walks

6 Chest to Bar Pullups

9 Box Jump

500 Meter Row

3 Rounds

9 Kettlebell Swings

3 Rope Pulls from Floor

6 Deficit Push Ups

2 Minutes – Foam Roll Lats / Cobra Pose

WOD

20 Minutes

4 Dips

8 Kettlebell Swings

2 Rope Climbs

3 Rounds

10 Snatch Grip Deadlifts

10 Passs Thrus

10 Box Jump-Squat

WOD

Snatch

1,1,1,1,1,1,1

Run 500 Meters

3 Rounds

7 Barbell Good Morning

7 Front Squats

7 Strict Press

WOD

40,30,20,10

Sumo Deadlift High Pull

Kettlebell Swing

Bike 2 minutes

3 ROunds

10 Seated Dumbell Press

10 Bent Over Row

10 Barbell Good Mornings

WOD

6 Rounds

5 Back Squat

40 Single Turn Jump Rope

Warm Up

500 meter Run

3 Rounds

5 Box Jump

10 Squats

5 Pullups

Shoulder Prep Overhead Banded Stretch / Behind the back Stretch

WOD

15,12,09,06,03

Hang Clean 75/95

Wall Ball

Row 500 Meters

3 Rounds:

10 Deck Releasing Pushups

10 Hanging Knee Tucks

10 Stepping Lunges

Hip/Shoulder Mobility

WOD

8 Rounds

High Load, Low Load Bench Press

5/8/5/8/5/8/5/8/

Row 2000 Meters