Mobilize, then: 3 rounds (warmup pace) 5 push-ups 5 burpees 10 Russian kB swings 10 kB goblet squats Partner WOD These are all 8 minute amraps with one partner working at a time. 5 deadlifts 225/143 10 push-ups *rest 4 minutes 8 burpee box jumps 24/20 8 T2B * rest 4 minutes 10 wall-balls 20-14 [...]

Two sets of: Over The Head Barbell Stretch x 45 seconds per side Band Distracted Hip Flexor Stretch x 45 seconds per side Butterfly Stretch x 30 seconds (3-5 pulses) and then … Barbell Warm-Up Clean RDL x 3 reps Clean Pulls x 3 reps Muscle Clean x 3 reps Front Squats x 3 reps [...]

Assault Bike x 5 Calories Arms Only 5 Calories Legs Only 5 Calories Arms and Legs Into … Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions x 5 reps One set of: Banded Monster Walks x 20 reps fwd/backward Banded Lateral Walks x 20 reps each [...]

Bird Dogs x 10 reps Medicine Ball Hamstring Curls x 10 reps Reach Thrus x 5 reps followed by … Two sets of: False Grip Ring Hold x 15 second and then … Muscle-Up Reverse Pull Warm-Up x 5-8 reps in each position A. Every minute, on the minute, for 5 minutes: 1-2 Strict Muscle-Ups [...]

Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps Plank Walk x 20 meters A. Every minute, on the minute, for 3 minutes (3 sets): Snatch Press from Receiving x 3-5 reps Built over the course of the four sets. [...]

Openers and Activation Two sets of: Biceps Opening Curls x 5/5/5 reps Rest as needed Triceps Opening Extensions x 5/5/5 reps Rest as needed followed by… Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps [...]

Shoulder Circuit Bicep Openers x 10 reps Xiopang x 10 reps Bent Over Rows x 10 reps Bicep Curl + Push x 10 reps and then … Two sets of: Nose to Wall Handstand Hold x 30 seconds Shoulder Circles x 10 reps Ring-Rows x 10 reps A. Three sets, for times, of: Handstand Walk [...]