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

Warm-Up 2 rounds 200m run 10 push-ups 10 sit-ups 10 air squats Strength - Gymnastics Skill Pull-up progressions or kipping work 3 rounds: 5 strict pull-ups / ring rows 10 hollow rocks 2 rounds: 2 C&D + 1 Pull and hold WOD Ascending Ladder 16 min 2-4-6-8… Deadlifts (155/105) Burpees Pull-ups