Mobility:

Shoulders

Strength/Skill:

Wall walk-ups

WOD:

21-15-9

B/W Back Squats

Pull-ups

Wall walkups

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Mobility:

Glute/Low back

Strength/Skill:

K-bell swings

WOD:

1000 meter row

25-Kettlebell swings

750 meter row

50-Kettlebell swings

500 meter row

75-Kettlebell swings

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Mobility:

Samson stretch

Strength/Skill:

Weighted Pullups

5-5-5

WOD:

4 Rounds for time of

400 meter run

25-Box Jumps (24/20)

25-Ring Pushups

Post weight and time to comments.

Mobility:

Shoulder band stretch

Strength/Skill:

Toes through rings

WOD:

AMRAP in 20 Minutes

5-Handstand pushups

10-Toes through rings

25-Double unders

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Mobility:

Athlete's choice

Strength/Skill:

Romanian deadlift

5-5-5

WOD:

"Karen"

150-Wallball for time (20/14)

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Mobility:

"Bully Stretch"

Strength/Skill:

500 meter Sprint

WOD:

21-18-15-12-9-6-3 rep rounds of

Sumo Deadlift High Pulls (75/55)

Push Jerk (75/55)

Post 500 meter time and WOD time to comments.

Mobility:

Front rack position

Strength/Skill:

Make-up

WOD:

AMRAP in 20 minutes:

5-Thrusters (95/65)

5-Burpees

5-Pullups

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Mobility:

"Femur thru butt"

Strength:

Deadlifts

5-5-5

WOD:

"Diane"

21-15-9 rep rounds of:

Deadlifts (225/155)

Handstand Pushups

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Mobility:

Samson Stretch/Calf stretch

Strength/Skill:

Rope climb

WOD:

10 Rounds for time:

10-Box Jumps (24"/20")

1-Rope Climb

200 Meter run

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Mobility:

T-Walks

Strength:

Back Squats

5-5-5

WOD:

Run 400 meters

then

3 Rounds of:

10 Overhead squats (135/95)

50-Double unders

then

Run 400 meters

Post weight and time to comments.