Warm up: Stretch Conditioning: For Time 400m run 21 Pull ups 21 Cal bike 400m run 15 Pull ups 15 Cal bike 400m run 9 Pull ups 9 Cal bike Midline: EMOM x 12min Odd: 10 GHD sit ups Even: 15 Back Ext

Warm up: Stretch Strength: Back Squat 5-5-5-5-5 (building) Conditioning: AMRAP x 15min 30 dbl unders, 10 DB Power Cleans 30 dbl unders, 10 DB Hang Squat Cleans 30 dbl unders, 10 DB Push press 30 dbl unders, 10 DB reverse lunges 30 dbl unders, 10 DB Thrusters Dumbbells 50s/35s

Warm up: Stretch Strength: Strict Press 3-3-3-3-3 (building) Back Ext 5x10 Conditioning: EMOM x 18min Min 1: 15 KB swings  (24/20) Min 2: 12 T2B Min 3: 30 Air squats or 8/8 pistols

Warm up: Stretch Strength: Squat Clean 3-3-2-2-1 (build to a heavy single) Conditioning: AMRAP 5min 50 dbl unders Directly into 12 Deadlifts (185/135) 12 Burpees Rest 5min AMRAP 5min 75 Dbl unders Directly into 9 Deadlifts (225/155) 9 Lateral burpees Rest 5min AMRAP 5min 100 dbl unders Directly into 6 Deadlifts  (275/185) 6 Bar facing burpees

Warm up: Stretch Conditioning: For time 21-18-15-12-9 Wall balls (20/14) Pull ups Cal row 200m run after each round Recovery Bike: 20min light bike On the 5:00,10:00,15:00,20:00min : 20 GHD sit ups

Warm up: Stretch Strength: Build to a heavy set of 12rep Back Squat Conditioning: JT 21-15-9 HSPU Ring Dips Push ups

Warm Up: Stretch Conditioning: AMRAP Ladder x 12min 3 Thrusters (95/65) 3 T2B 3 Cal Row 6 Thrusters 6 T2B 6 Cal Row 9 Thrusters 9 T2B 9 Cl Row ...etc... Gymnastics Conditioning: For Time 50 Dbl Unders 21 HSPU 50 Dbl Unders 15 HSPU 50 Dbl Unders 9 HSPU 50 Dbl Unders 15 HSPU 50 Dbl Unders 21 HSPU

Warm up: Stretch Strength: Bench press 5-5-5-5-5 Dips 5x5 Abs 5x10 *superset movements Conditioning: 3RFT 600m run 21 Hang Squat Snatches (75/55) *beginners do OHS

Warm up: Stretch Strength: Build up to a 5-rep touch and go Power Clean Conditioning: AMRAP ladder x 9min 2 Power Clean (135/95) 4 Hand release push ups 4 Power Cleans 6 Hand release push ups 6 Power Cleans 8 Hand release push ups ... keep adding 2 reps until time runs out Midline: 2 sets 25 GHD sit ups 25 Back Ext

Warm up: Stretch *warm up on movements for wod Conditioning: “Dirty 30” 30 Box Jumps (24/20) 30 C2b 30 KB swings (70/45) 30 front squats (115/75) 30 T2b 30 Push press 30 Deadlifts 30 Wall balls (20/14) 30 Bar facing burpees 30 dbl unders