WARM-UP 1) 250m Ski 2) Prone Scap Warm-Up 3) Scap Pull-Ups, Monkey’s/One Arm Hanging, Kipping 4) Negative Pull-Ups & Dips SKILL WOD:...

WARM-UP 1) Tabata Assault Bike 2) Split Jerk Footwork 3) Jerk Bar Warm-Up 4) Barbell Trap & Pec Smash STRENGTH: Jerk, MAX OUT!!! ACTIVE...

WARM-UP 1) Dynamic Running Warm-Up 2) Hollow Body Holds, Rocks & Tucks 3) Banded Pull Apart Series 4) Banded Glute Series ACTIVE MOBILITY...

WARM-UP 1) 500m Row 2) Snatch PVC Pipe Pull Review 3) Snatch Footwork 4) Snatch Bar Warm-Up STRENGTH: Power Snatch & Snatch, MAX OUT...

WARM-UP 1) 400m Run 2) Split Jerk Footwork 3) Jerk Bar Warm-Up 4) PVC Pipe 1st Rib & Trap STRENGTH: Jerk Dip Squat + BH Split Jerk + Jerk...

WARM-UP 1) 500m Row 2) Hollow Body Holds & Hollow Arch Holds 3) Banded Pull Apart Series 4) Negative Pull-Ups & Ring Dips SKILL WOD:...

WARM-UP 1) Accumulate 30 calories on all 3 machines 2) Clean Footwork 3) Clean PVC Pipe Pull Practice 4) Clean Bar Warm-Up STRENGTH:...

WARM-UP 1) 250m Ski + 250m Row 2) Inverted Burpees 3) Wall Walks w/Shoulder Touches 4) Kick to Handstand & Hold w/HS Pats SKILL WOD:...

WARM-UP 1) Junk Yard Dog Warm-Up 2) PVC Pipe Snatch Segment Deadlift 3) Snatch Bar Warm-Up 4) Barbell Quad & Adductor Smash STRENGTH:...

WARM-UP 1) 200m - 400m Run 2) Banded Dead Bug Pull Over 3) Banded Pull Apart Series 4) Jerk Dip Squat Wall Drill 5) Jerk Bar Warm-Up...