Deadlifts

Front Squats

Mile run

Assault Bike

Hang Power Cleans

Wall Ball Shots

Burpees

Pull Ups

Squat Clean,

Ring Dips

500 Meter Run

3 rounds

10 Bent Over Row

10 RDL

10 Hanging Knee Tucks

Skill

American vs American

Single vs double

WOD

Row 300 then

30,20,10

Russian Swings

Sit Ups

Then

Row 300 Meters

Recovery

Foam Roll the Glutes

Pigeon Pose Stretch

2 minutes jump rope

Warm-Up

10 kbell sumo deadlift high pulls

10 push press

10 box jump

WOD (10-12) AMRAP

10 power snatch

15 Douboe unders

Recovery

Foam roll Lats

Foam roll Calves

300 Meter Row

Warm-Up

3 wall climbs

10 KB Deadlifts

3 Inchworms with 2 pushups

Skill

Power Clean

WOD (10-12)

3 Rounds

300 meter Bike

15 KBell Swings

Recovery

Door way Stretch

GHD 10 reps

500 Meter Row

R0w 500 Meters

Warm Up Sets

10 Reps   Bar Back Squat Bar

10 Reps 50% working Load

8 reps 50% working Load

WOD

Back Squats

8-8-5-5-5-5

Extra

3 rounds

10 Back Extensions

20 sit-ups

Recovery

Pigeon Pose

Couch Stretch

500 Meter Run

Warm-Up

10 KBell Deadlifts

10 Hanging Knee Tucks

WOD (10-12)

7 minute AMRAP

7 SDHP

7 Push Ups

Recovery

IYT Series

Corner Push Ups

400 Meter Run

Warm-Up

10 Squats

10 Shoulder Press

10 Hanging Knee Tucks

WOD (10-12)

3 Rounds

10 Front Squat

20 Anchored Situps

Recovery

IYT Series

Forearm Wall Stretch

Straddle Stretch on Wall

Corner Push Ups

R0w 500 Meters

Warm Up Sets

10 Reps   Seated Dumbbell Good Morning

10 Reps   Bar Back Squat

15 Reps   Sit Ups

WOD

5 reps at 95

5 reps at 105

5 reps at 115

5 reps at 135

5 reps at 155

20 Reps at 85

Recovery

Hamstring Stretch

Quad Roll with Barbell

300 Meter Row

Warm-Up

10 Box Jump

10 sit-ups

10 Ring Row

Skill

Deadlift

Press

WOD

Start with a 200 Meter Run

10-8-6-4-2

Deadlift

DB Press

Then finish with a 200 Meter Run

Recovery

Cobra Pose

Straddle Stretch on Wall

400-meter Run

Warm-Up

10 Deck releasing pushups

10 K.Bell Swings

10-second scapular holds on the pullup bar

Skill

Push Jerk

WOD

Cindy

5 Pull Ups

10 Push Ups

15 Squats

Recovery

Deep Squat on the Wall

Banded Distraction