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Warm Up: :90/ side KB Ankle/Calf Smashing Running Drills Mini Band Walks Strength: 3-3-3-3-3 BSQ E3M -Est 3RM “Wild America” 3min AMRAP DL Hang Sqt CL FR Lunge (R/L=1) +1 Rep Each Round 1 min Rest 3min AMRAP Max Calorie Row X2 pick up where you left off Suggested range 95-115/75-85 Extras: 4×10 Goblet Cyclist sqts 3×10 Glute hamstring curls 3×8 Back Ext

Warm Up: :15 Plank :15 Push Ups :15 Split Stance hold-R :15 Split Stance hold-L X4 Running Drills “Space Cowboys” Partner- partition reps Buy-in: 200m KB Farmer Carry 30 Burpees 50 PCL/J (M) 30 Burpees 50 T2B 30 Burpees 50 Cal Bike 30 Burpees Cash Out: 200m KB Farmer Carry -FT-

Warm Up: 3min Barbell Quad Smashing 25’ Walking Lungster 25’ Quad Crawl :15 Dead Hang 10 Counter Weight Squats 5 min Strength: 5-5-5-5-5 FSQ E3M -Est 5RM “Mud Hens” OTM-Alt-8min 7/7 W. Split Squats (H) 12 Sandbag sit ups OTM-Alt-8min 10 Sandbag G2 Shoulder :30 Hollow Rock OTM-8 min 8/6 Cal Bike Extras: 4min Belt Sqt March 3×15 Reverse Hypers

Warm Up: Bulletproof Shoulders :15 Dead Hang :15 Push ups :15 Birddogs :15 ASQ x4 Strength: E2M x5 10 KB Strict Press 50’ FR Carry 10 Strict Pull ups “Chihuahuas” 30 DUs 15 Push Ups 5RFT Right into 1K Ski -FT- Extras: 4×7 Bent Over Barbell Row 1×50 KB Halos

Warm Up: 3min Cardio Machine Mini Band Walks Row Review “Hansel and Gretel” 15/12 Cal row 12 Wall Balls :60 rest Rest 10 RFT Post WOD: 5 min Recovery Bike or voodoo flossing Extras: 3×10 KB Strict Press+100’ FR Walk

Warm Up: Old Man :15 Plank :15 Superman X 4 100m Run 10 Crush Grip OH Press 7/7 Split squat 5min “Minnesota Lynx” Partners (1:1) 5 Burpees over DB 8 Reverse DB Lunge 2+ DB SN 8 Reverse DB Lunge 5 Burpees over DB 20 min AMRAP