A. Dynamic Stretches B. 3 Rounds for Quality 1 minute: single arm plank 1 minute: single arm plank 1 minute: single leg wall sit 1 minute...

A. Dynamic Stretches B. 5 Minute EMOM (Every Minute on the Minute) 7/7 d-bell single leg deadlift C. For Time 25 d-bell snatches (35s/55s...

A. Dynamic Stretches B. 3 Rounds for Quality 15 heel elevated goblet squats C. For Strength/Technique Front Squat 5-5-5 3-3-3 D. For Time...

A. Dynamic Stretches B. "Partner" 10 Minute AMRAP (As Many Rounds As Possible) 50m farmer carry -handstand hold *switch each round (1 per...

A. Dynamic Stretches B. 3 Rounds for Quality 30/30 second single arm d-bell bent over row hold C. For Strength/Technique Power Snatch 10-...

A. Dynamic Stretches B. For Time 21-15-9 Burpees 9-15-21 Handstand Push Ups C. 3 Rounds for Time 25 k-bell swings 15 pull ups D. For Time...

A. Dynamic Stretches B. 10 Minute EMOM (Every Minute on the Minute) Even minutes: max wall balls Odd minutes: Rest C. For Strength/Techni...

A. Dynamic Stretches B. For Time 50 Walking Lunges 50 Jumping Lunges 50 Reverse Lunges 50 Jumping Lunges 50 Walking Lunges 25 Deficit Pus...

A. Dynamic Stretches B. 3 Rounds for Quality 15/15 seated single arm d-bell shoulder press C. For Strength/Technique Power Clean 10-10-10...

A. Dynamic Stretches B. "Partner" (10 rounds for time/5 rounds each person) 1-minute max: shoulder to overhead (105/155 RX) 1-minute max:...