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

Warm-Up 200m row 10 push-ups 10 ring rows 15 band pull-ap arts Bench Press 4 x 5 Accessory: 3 rounds: 10 DB Flys on ground 8 skull crushers Workout-AMRAP 20 12 DB Squat Snatch Alt 10 toes-to-bar 12 box jumps 150m run