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Warm Up: Banded FR Mob 10 ASQ 10 H2H Swings 8 hurdle Jumps 8 No Push up Burpees 5mins Strength: Every :30 x20 1 Power Clean “Kel” 400m Run 30 Wall Balls 30 Box Jumps 800m Run 30 Box Jumps 30 Wall Balls 400m Run -FT- Extras: Would you rather fight… 100 duck sized horses Or 1 horse sized duck?

Warm Up: Old Man :12 Tuck ups :12 Plank :12 Push ups :12 Squat Hold :12 Squat x3 Strength: OTM-10min-Alt 8-10 Body Saws 3/3 1-Arm DB CL/J “Jumpin Jambalaya” 10 burpee Box Jump Overs 20 Pull Ups 600m Run 20 min AMRAP Extras: 12 Lateral Delt DB Raise 10 Low Rows X4 Crossover Symmetry

Warm Up: Mini Band Walks (25’/25’) 5 Tempo Goblet SQT 4 Cossack Squats 4/4 Split Squats 10 Bicycles 6mins Strength: BSQ E3M 3@74% 3@80% 3+@84% “Gumby Gumbo” 3:00/1:00 x4 25 Wall Balls 25’ Walking Lunge 15 Toes to Post/Dragon Flags 25’ Walking Lunge No weight on lunges) Extras: 4×10 Sandbag Sit ups 1×50 Banded Good Morning

Warm Up: :60/:60 Barbell Hamstring Flossing Old man 5 Good Morning 7/7 Split Squats 10 ASQ 10 Hollow Rocks 5mins Strength: DL E3M 5 @ 70% 5@74% 5+@80% (Max Reps) “Alexander The Great” :20/:20 x6 of each- not alt Box Jumps DBL KB/DB Sqt Cleans Echo Bike Extras: 8 Back Ext :10-:20 L-Sit x4

Warm Up: Old Man Running Drills 20/20/20 “Shaw & Kobe” Partners Partition however 40 PSN (M) 200m Sled push (M) 40 PCL/J (M) 200m Sled push (M) 40 Thrusters (M-H) 200m Sled push (M) 400m KB Farmer walk -FT- Suggested 135/95

Warm Up: Old man 150m Row 10 ASQ 100m Run 10 Burpees 6min “Baseline 2.0” 500m Row 40 ASQ 30 Sit ups 20 Push ups 10 Pull ups 3min rest X2 rounds Post WOD: OTM-12min 12 RKBs (H) 7+7 Pallof Press+Oblique Twists/side