A) WOD  Run 800 21 Burpees 15 KB Swings 9 Wall Walks Run 800 9 Wall Walks 15 KB Swings 21 Burpees Run 800 If you finish Max effort Hollow Rock

A) Warm Up Skip 2 minutes 5 Floor to standing rope climbs  20 PVC Shoulder Rollouts 10 PVC OHS with 3 second pause at the bottom 10 Walkout Push Ups B) Skills/Strength 21 Minute EMOM 5 Strict Deficit HSPU (6″/3″) 2 Rope Climb/4 floor to standing  5 OHS/Front Squat (70/50) C) WOD  Short WOD so (more…)

A) Upper Body Strength  10 Minute AMRAP 10 Decline Ring Row 10 Ring Push Ups Max Effort Handstand Hold B) Upper Body Strength 2 10 Minute AMRAP  10 Double KB/DB Push Press 10 Strict Pull Ups Max Effort Hollow Hold C) Finisher  AMRAP 20 Plank DB Row  10 Side Plank Rotations each side  

A) Warm Up Run 2 minutes – Side steps, high knees, hamstring cycling 20 Banded Good Mornings 10 Banded Walks each side UW BB Complex 3 Minutes  5 Deads 5 Power Cleans 5 Front Squat 5 Push Press 2 Minutes Lacrosse Lumbar Smash  B) Strength 12 Minutes to complete  Deadlifts 3 x 5, 3 x (more…)

A) WOD 1 7 Rounds 200 Meters Run every 90 seconds  B) WOD 2 13 Minute AMRAP  2, 4, 6….. DB/KB Thrusters  Box Jumps Sit Ups