Warm-Up 2 rounds 30 sec Row / Bike / Jump Rope 10 PVC pass-throughs 10 Scap push-ups 10 Air squats 20-sec plank Specific Warm 8 Push-ups 10 Banded pull-aparts Tempo Bench Press- Light load 3 sets x 5 reps Tempo:  3 sec down, 1 sec pause, press Super Set into 7 Single arm bent over row/ each arm METCON - 4 min work- 1 min rest (x 3) 6 wall ball Shots 8 alt snatches 4 Burpee Broad Jumps 30 mountain climbers

Warm-Up 2 rounds 10 Cat-Cow 10 Lunge Twist 10 KB Deadlifts (light) 20 sec Side Plank/side EMPTY BARBELL 1 x 5 Back Squats 1 x 6 Back Step Lunges 1 x 6 Forward Step Lunges Back Squat, Loaded forward Lunges 4 x 4 - Add weight each set With final weight on final set complete 12 reps ONE time WOD 16 min AMRAP 6 Devils Presses 8 KB Swings 10 Jackknives 100m Run or 150m Row rest 1 min 60 seconds of Max Burpess

Warm-Up 2 Rounds 10 Air squats 10 Sit-ups 10 Push-ups 20 Jump rope Partner WOD 18 min AMRAP (count your rounds) 10 Thrusters (light) 10 Pull-ups 10 600m Partner Row Cool Down & Stretch