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  Warm Up Dynamic Drills 2 Rounds Row 15 cals 10 Dislocates 10 Wallballs Workout 14.4 14 minute AMRAP: 60-calorie row  50 toes-to-bars 40 wall-ball shots, 20 / 14 lb. 30 cleans, 135 / 95 lb. 20 muscle-ups    

Warm Up Dynamic Drills 2 Rounds Row 250m 15 Dislocates 10 Scap Push Ups Strength/Skill 4 Rounds For Quality A1: Nose to wall Handstand Hold x 60 seconds – Rest 45 seconds A2: Toes to Bar x 8-10 (Try to perform these @ 2111 if possible) – Rest 45 seconds A3: Dips (Rings or Stationary)

Row 500m Hip Mobility 5 minutes Then 2 Rounds 10 Goblet Squats 30X1 10 Wallslides Strength/Skill 4 Sets A1: Back Squat x 8-10 reps @ 30X1 – Rest 60 seconds A2: SA Bent Row x 8-10 per @ 2111 – Rest 60 seconds A3: Side Bridge x 30-45 seconds – Rest 60 seconds MetCon EMOM

Warm Up Dynamic Drills 2 Rounds 10 T Push Ups 10 Ring Rows Run 250m Strength/Skill 4 Sets A1: Close Grip Bench Press x 8-10 reps @ 20X1 – Rest 45 seconds A2:  Strict Chin Ups x Max reps – Rest 45 seconds A3:  Plank on Elbows x 45-60 seconds – Rest 45 seconds MetCon

Warm Up Dynamic Drills 2 Rounds Row 250m 5 Inchworms 10 Good Mornings 10 T Push Ups Strength/Skill 4 Sets of: A1: SLDL x 6-8 per – Rest 45 seconds A2: SA OH Carry (30m L – 30m R) – Rest 45 seconds A3: Weighted Step Ups x 6-8 per – Rest 45 seconds A4:

Warm Up Dynamic Drills  2 Rounds 10 Russian KBS 10 Good Mornings 10 Step Ups Strength/Skill 3 Sets A1: Power Clean x 1.1.1.1 – Rest 10 seconds between reps A2: Box Jumps x 5 @ 13X1 – Rest 60 seconds MetCon Workout 14.3 8 minute AMRAP: 10 deadlifts, 135 / 95 lb.  15 box jumps, 24

Warm Up Dynamic Drills 2 Rounds Row 250m 10 Scap Push Ups 10 Kips Strength/Skill 4 Rounds for Quality A1: Nose to wall Handstand Hold x 60 seconds – Rest 30 seconds A2: Roll to Candlestick x 10 – Rest 30 seconds A3: Toes to Bar x 10 (Strict at a tempo if possible) –

Warm Up Dynamic Drills 2 Rounds 5 Inchworms 10 Good Mornings 10 Russian KBS Strength/Skill A. Build to a 3RM Deadlift @ 20X0 Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x

Warm Up Dynamic Drills 2 Rounds 10 Wallslides 10 Scap Push Ups Run 250m Strength/Skill A. Build to a 1RM in the Press in 12 Minutes For the press, perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 3 reps * Set 2 – 75% of possible 1-RM x

Warm Up Row 500m easy pace Hip and Front Rack Mobility Then 2 Rounds 10 Goblet Squats 10 Ring Rows 10 Dislocates Strength/Skill A. Build to a 1RM Front Squat @ 20X1in 15 minutes. B. Build to a 1RM Weighted Pull Up in 10 minutes. MetCon “Jackie” For time: Row 1000m 50 Thrusters (45/35) 30