Warm Up: Tabata: Burpees Jumping Lunges Push Ups Kip Swings WOD: 4 Rounds For Time: 30 Calorie Row 20 Push Press (75/55) 10 Front Squats (75/55) 2 Rope Climbs (5:1 Pull Ups or ring rows)

Warm Up: 2 Rounds: 10 Jumping Squats 10 KB Swings 10 Broad Jumps 10 Med Ball Cleans Strength: Power Clean 3-3-3-3-3 WOD: 3 Rounds For Time: 12 Goblet Lunges (53/35) 9 Toes to bar 6 Handstand Push Ups

Warm Up: 2 Rounds: 40ft Bear Crawl 10 Split Squats 10 Inchworm Push Ups 10 Single Leg Deadlifts Strength: Deadlift 5-5-5-5-5 WOD: 3 Rounds For Time: 10 Hang Cleans (135/95) 8 Shoulder to OH (135/95) 6 Bar Facing Burpees