Warm Up: Tabata: Feet to Hands Hollow Rocks Push Ups Lateral Hurdle Jumps Strength: Split Jerk 2-2-2-2-2 WOD: 3 Rounds For Time: 500m Row 15 Box Jump Overs (24/20) 15 Ring Dips

Warm Up: Tabata: Mountain Climbers Air Squats Atomic Sit Ups Strict Press WOD: For Time: 20 Thrusters (135/95) 20 SDHP 20 Jerks 20 OH Squats 20 Front Squats *EMOM complete 5 Burpees

Warm Up: 2 Rounds: 100m Jog 10 Air Squats Bear Crawl 10 Hollow Rocks High Knees 10 Kip Swings WOD: “Helen” 3 Rounds For Time: 400m Run 21 KB Swings (53/35) 12 Pull Ups

Warm Up: Tabata: DU’s Inchworm Push Ups KB Swings Single Leg Deadlifts Strength: Power Clean 2-2-2-2-2 WOD: 7 min AMRAP: 15 Deadlifts (225/155) 10 Burpees Over the Bar

Warm Up: Tabata: Feet to Hands Banded Side Step Front Squats DU’s Strength: Front Squat 3-3-3-3-3 WOD: 10 min AMRAP: 100m Single Arm OH KB Carry (53/35) 15 Box Jumps (24/20) 10 T2B