Warmup
Ring Supports
3 rounds
150m Row
10 wall balls

Strength
5×5 High Bar Back Squat

Workout
AMRAP 10 minutes
30 Step Overhead Walking Lunge
15 Pushups

Warmup
Handstand practice
Jump rope practice
Forward rolls

Strength
OTM for 10 minutes:
3 Barbell Push Press
5 Situps

Workout
2 rounds
1 minute max ball slams
1 minute rest
1 minute jumping air squat
1 minute rest
1 minute burpee
1 minute rest

Warm-Up
4 Rounds
1 lap bear crawl
5 ring dips
5 ring rows

Strength
7 x 3 Deadlift

WOD
AMRAP 9 minutes
3 Goblet Squats
6 Pull Ups
9 Push Ups

Warm-up
4 Rounds
8 Burpees
8 Knees to Elbows
8 Overhead Squat with PVC
8 Ring Row

Strength
5 x 5 Push Press

WOD

AMRAP 10 minutes
7 Push-ups
7 Jumping Air Squats
7 DB Push Press

Warmup
2 Rounds
Row 250m
3 Ring Supports (hold for 5 sec)

Strength
5 x 5 High Bar Back Squat

Workout
AMRAP 10 minutes
4 Hang Squat Cleans
4 Burpees
4 Strict Pull-ups

Warmup
Agility Ladder
Ring Supports
Forward Rolls

Strength
10×3 Deadlift

Skill
7×3 Barbell Hang Squat Clean

Workout
4 rounds of:
1 minute wall ball
1 minute burpees
1 minute overhead walking lunge
1 minute rest

Warmup
3 rounds
Row 300m
10 Ring Row
10 OHS with PVC

EMOTM 10 minutes
4 Strict Pull-ups
4 Front Squats

WOD
AMRAP 15 minutes
200m Row
10 Push-Press
10 Sit-ups

Warmup
3 rounds
Run 200m
15 slam balls
15 jumping air squats

Strength
7×5 Front Squat

Workout
7 rounds for time of
3 pushups
6 situp
9 russian kb swing

Warm-up
3 Rounds
Row 200m
1 lap Bear Crawl
6 Ring Row

EMOTM 12 minutes
5 Ring Dips
5 Goblet Squats

WOD
AMRAP 10 min
4 strict pull-ups
6 barbell push-press
8 lunges (alternating legs)