Warm-Up

3 Sets:

10 Sit-Ups
10 Pineapple Pickers
10 Halo Squats
20 Mountain Climbers

Strength/Skill

5 Sets:

1 Cleans + 2 Front Squats @ 90% of Clean 1RM

WOD

5 Minute AMRAP:

250 Meter Row
10 Burpees

Rest 3 Minutes

5 Minute AMRAP:

15 Sit-Ups
15 Hand Release Push-Ups

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Sweat Class

Warm up

3 Sets

2 lunge, lunge , squat complex
10 jumping jacks
10 banded pull aparts

WOD

8 min. AMRAP

5 push ups
10 pull ups/ ring row/ DB row
15 air squats
Rest 2 min.

8 min. AMRAP

5 burpees
10 lunges
15 sit ups