Warm up: 3x Reverse Lunge 10 Shoulder Taps 10 Run Indoor 2 Mobility Skill: Front Rack Lunge 3×12 Wod: 15-12-9 Box Jump Overs Toes to Bar 14-10-8 Pull up Push Press (db) Rx 15/25 Sc 10/15

Warm up: 3x Banded Pull Aparts – 10 L-Sit – 10” Air Squats – 10 Mobility Skill: Overhead Squat 4×5 Workout: 3RDS 70 Double Unders 15 Strict Hspu 200m Run

Warm up: 3x 12 Hollow Rocks 12 Super Man 15 Hip Extension Mobility Skill: Butterfly Pull up Workout: 4RFT 5 Squat Cleans 10 Burpees Over Bar Rx 70/45 Sc 50/25

Warm up: 3x 20 Jumping Jacks 40” Plank 10 Scapula Push Ups Mobility Skill: Complex 5x 1 Shoulder Press + 1 Push Press + 1 Push Jerk Wod: Amrap 12’ 12 Snatches (DB) 25 Box Jumps 500m Run

Warm up: 3x Barbell Bicep Curl – 10 Good Morning – 10 Run – 100m Mobility Skill: Back squat 5×5 Wod: For Time 80 Abmat Sit Ups 40 Handstand Push Ups 40 Chest to Bar

Warm up: 3x V-Sit up – 10 Band Push up – 10 Bulgarian Split squat – 10 Mobility Skill: Thruster 5×2 Wod: 4 RFT Wall Balls – 15 Kb Swing – 15 Lunge (plate) – 20

Warm up: 3x Kip Swing – 8 Hip extension – 20 Hspu Hold – 10” Mobility Skill: Turkish get up Wod: 10 Rounds 4 Chest To bar 8 Back Squat Rx 60/40 Sc 50/30

Warm up: 3x L-Sit Up – 10 Shoulder Press – 10 Mountain Climber – 10 Mobility Skill: Clean & Jerk 5×1 Workout: Benchmark – Grace 30 Clean & Jerk Rx 60/40 Sc 40/25

Warm up: 3x 200m Run 10 Push press (plate) Mobility Skill: Front Squat 5×2 (80%Pr) Wod: 3 RFT: 10 Front Squats 50 Double Unders Rx 70/40 Sc 40/25

Warm up: 21-15-9-3 Jumping Jacks Shoulder Taps Mobility Skill: Handstand Walk Wod: 5 Rounds 1’ – Box Jump 1’ – Strict Pull up 1’ – Hspu 1’ – Rest