Warm-Up 2 Rounds 10 PVC Presses 8 pike push 100 m run Strength Push Press 5×5 Accessory: DB Lateral Raises 4×12 Metcon 5 -3min rounds Min 1: 12 Push Press (95/65) Min 2: 15 KB Swings (53/35) Min 3: Max Cal Row

Warm-Up 2 Rounds 10 Jumping Jacks 10 Glute Bridges 10 Lunges 5 Inchworms WOD 6min round 1-2-3-4-5-6-7-8-9-10 Pull-ups Goblet Squats Rest 90 sec 6min round 21-15-9 Toes-to-bar / Knees-to-chest Hang Power Cleans (115/85) Rest 90 sec 6min round 3 Rounds 10 Burpees Over Bar 10 Thrusters (115/85)

Warm-Up 3 Rounds 20-sec Jump Rope or Jumping Jacks 10 Air Squats 8 DB Deadlifts (light) 8 DB Push Press 5 Burpees Skill Deadlift: 5×5 Accessory: Weighted Box Step Ups 3×12 WOD 3x 6 min rounds rest 1:00 between each round 8 DB Front Squats 8 Pike Push-Ups 100m burden run