Warmup X2 200 m jog 10 scap pull-ups :20sec dead hang 10 air squats 10 dB hang snatch 1 sec hold at top (5 each arm) *Blue band stretches...

Warmup Core - Tabata Single leg vups Strength Push jerks Work to a heavy WOD Eye of the tiger 60wallballs 40 pull-ups 30 box jump over 20...

20 min stretch Or LIFT Pause back squats 2+ 3 75% 2+280% 1+282% 1+285% 1+285+ Wod RUCK RUN 5x800 m Rest 1:00 Bring a back pack. Start...

Warmup Strength DB bench 10@ 10@ 15@ 15@ 20@ 20@ 70/50-50/35-35/25 Wod 4:00 min amrap 40 double unders 6 ground to oh 135/95 Rest 1:30...

Warmup Core - 8 rds each 20/10 Weighted glute bridges Hip taps STRENGTH Front squats 3@80 3@80 3@80 3@80 3@80 Wod 4 rds for time : 25 ttb...

Warmup Strength Emom x6 Muscle snatch + snatch balance 0-3(2+2) 3-6(2+1) Snatch pull + full snatch 2+2 70 2+2 75 1+2 78 1+2 80 1+2 80...

Warmup Tabata 1 leg vups hollow holds Bear hug 150/100 STRENGTH OHS 12 min find a new rm WOD ‘DRAX THE DESTROYER ‘ 7 RC 20 push-ups 20...

Stretch Or Lift Strict press 10@ 60 8 @ 65 8 @ 65 6 @ 70 6 @70 4 @75 4@75+ Wod optional active recovery 1000m row 100 du 1000bike 100 du...