Warmup Speed Ladder Shoulder Mobility Drills Skill 12 Minutes Muscle Up Practice Conditioning Row repeats: Max calories in 60 seconds

Warmup Run the Long Block 3 Sets 10 Power Swings 5 Kettlebell Halos R/L Power 5x2 Clean Conditioning 4 Rounds AFAP Run 400 YD 20 Goblet Squats 10 Pullups

Warmup Dynamic Athletic Movement 12 Minutes 10 Step Ups R/L 10 GHD Situps 10 Ring Pushups 30 Sec Handstand Hold Strength 3x5 Olympic Back Squat Conditioning 12 Minutes AMRAP 4…

Warmup Speed Ladder Kettlebell Windmills Kettlebell Overhead Squats Strength 5x1 Kettlebell Turkish Getup Skill 12 Minutes Each Muscle Up Practice Handstand Practice Benchmark WOD "Nancy" 5 Rounds AFAP Run 400…

Warmup Dynamic Athletic Movement 3 Sets R/L Kettlebell Waiter Walk 5 Goblet Squats 5 Uneven Pushups Strength 3x5 Olympic Back Squat 3x5 Press Conditioning 10 Minutes for Quality Max Reps…

Warmup Speed Ladder 3 Sets Hip Mobility Sequence 10 Power Swings Strength 3x3 Deadlift Conditioning 10 Minutes for Distance Sandbag Carry

Warmup Run the Long Block Partner Medicine Ball Drills Skill 12 Minutes Handstand Practice Conditioning 20-15-10 2x Wall Ball Shots Pullups

Warmup Dynamic Athletic Movement 12 Minutes 2 Hurdle Drills R/L 10 Barbell Overhead Squats 10 Pushups 10 Ring Rows Strength 3x5 Olympic Back Squat Conditioning 12! Goblet Squats Situps

Warmup Speed Ladder 10 Minutes 5 Power Swings 5 Down Dog Pushups 5 Pullups 5 Box Jumps 5 Dips Strength 5x2 Clean Conditioning 10 Minutes AMRAP 10 Kettlebell Swings 10…

Warmup Speed Ladder 3 Sets 20 Wall Ball Shots 10 GHD Situps Skill 12 Minutes Handstand Practice Conditioning 3 Rounds AFAP Run 400 yd with Partner 20 Partner Clapping Pushups