Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 close grip push ups 10 ghd sit ups 10 good mornings 10 prisoner lunge steps Strength: Shoulder press 5-3-1-1-1-1 WOD: Run 250 meters 1 caving ladder climb 6 sandbag clean and press (75/50) 12 toes to bar 18 kettle bell swings (53/35) 5 rounds for time.

Strength: Back squats 5-3-1-1-1-1 WOD: 5 box jumps (30/24) 7 man maker push ups (35/25) 9 back squats (165/105) 50 meter prowler push (45/35) AMRAP 20 minutes

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 supine ring pull ups 10 abmat sit ups 10 back extensions 10 squats Strength: Power cleans 5-3-1-1-1 WOD: 18 minute EMOM M1: 6 squat cleans (135/95) M2: 10 bar facing burpees M3: 30 double unders

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 ghd sit ups 10 good mornings 10 prisoner lunge steps Strength: Bench press 5-3-1-1-1-1 30 dips WOD: Run 1 mile Then, 4 rounds of: 16 ring push ups 13 v ups 10 box step ups with sandbag (75/50) Run 100 meters with sandbag (75/50) Post mile time and total time.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 chin ups 10 abmat sit ups 10 back extensions 10 squats Strength: Deadlifts 5-3-1-1-1-1 Straight leg deadlifts or good mornings 3x10 WOD: Row 250 meters 2 rope climbs 8 deadlifts (255/165) 12 kettle bell swings (53/35) 5 rounds for time.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 close grip push ups 10 ghd sit ups 10 good mornings 10 prisoner lunge steps Strength: Shoulder press 5-3-1-1-1-1 WOD: 7 strict press (115/75) 7 ctb pull ups 7 AAB calories 7 sandbag lunge steps (50/35) (front cradle) 7 burpees AMRAP 21 minutes

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10+ strict pull ups 10 abmat sit ups 10 back extensions 10 squats Strength: Back squats 5-3-1-1-1-1 WOD: 5 back squats (225/150) 10 kb rows per side (70/45) 15 ghd sit ups Run 250 meters 5 rounds for time.

Warm up: Run or row 250 meters Then, 3 rounds of: 10 figure 8 stretch 10 supine ring pull ups 10 abmat sit ups 10 back extensions 10 squats Strength: Power cleans 5-5-3-3-3 WOD: 3 power cleans (155/100) 6 burpees 9 air squats AMRAP 3 minutes Rest 1 minute Repeat for 5 cycles

Warm up: Run or row 250 meters Then, 3 rounds of: 10 shoulder stretch 10 push ups 10 toes to bar 10 good mornings 10 prisoner lunge steps Strength: Bench press 5-5-3-3-3 30 dips WOD: Bike .2 miles 20 true push ups 20 military sit ups 20 kb sdlhp 70/45 20 wall balls 20/14 4 rounds for time!

Warm up:

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

Strength:

Deadlifts 5-5-3-3-3

Straight leg deadlifts 3x10

WOD1:

Run 1 mile 

WOD2:

15-12-9-6-3

Double reverse grip deadlifts (205/135)

Lateral burpees

For time.