Joint Mobility

TOW: 8 Min
200 Meter run
5 Push ups
5 Push Press (50-75%)

WOD: 5-10-15-10-5
MB Push Ups
Push Press (95/65)

6x 400 Meter Run
1 1/2 min rest

Joint Mobility

TOW: 6 Min
3 Power Clean (50-75%)
5 KB Swings

WOD: 3 Rounds
8 Power Cleans (85% of Body Weight)
8 KB Swings (70/55)
KB Farmers Walk to Fence (Must carry KB with one hand to fence and switch hands on the way back)
50 Double Unders

Joint Mobility

TOW: 3 Rounds
200 Meter run
3 T2B
5 Squats
10 Sec Plank

WOD: 20 Min AMRAP
5 Chest to Bar
10 Wall Balls (20/14)
15 Sit ups

Joint Mobility

TOW: 5 Min
5 OHS (50-75%)
10 Double Unders

WOD:
3 Rounds
4 OHS (135/95)
5 Box Jumps (30/24)

Rest 1 min

3 Rounds
3 OHS (155/115)
5 Box Jumps (30/24)

Rest 1 Min

3 Rounds
4 OHS (135/95)
5 Box Jumps

Joint Mobility

Skill: Hang Snatch

TOW: (4 Min)
5 Hang Snatch (50-75%)
10 Sit Ups

WOD: 6 Min AMRAP
5 Hang Snatch (95/65)
10 Floor Wipers

Joint Mobility

Skill: Pistol

TOW: (3 Rounds)
200 Meter Run
Box Jumps (30 Sec)
Air Squats (30 Sec)
5 Push Ups
5 Hang Cleans (50-75%)

WOD:
800 Meter Run
50 Box Jumps (24/20)
25 Back Squat (135/95)
800 Meter Run
50 Burpees
25 Power Cleans (135/95)

Joint Mobility

TOW: 6 min
5 Deadlifts (50-75%)
3 Ring Dips

WOD: 1-2-3-4-5-5-4-3-2-1
Deadlifts (315/225)
Ring Dips

6x400 Meter Run
Rest 1 1/2 min

Joint Mobility

TOW: (10 Rounds)
2 Pull ups
4 Push Ups
4 Push Press (50-75%)

WOD: Max rounds in 4 min of:
3 Pull ups
5 CF Push Ups
7 Push Press (95/65)
Rest 1 Min and repeat the task for 5 rounds

Joint Mobility

T.O.W. (5 Rounds)
3 Front Squat (approx50-75% of WOD weight)
5 Double Unders
Fence Run

WOD: Every min on the min for 12 min perform the following:
10 Double Unders
2 Front Squats (185/135)