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Jurassic Squat

3 minutes Run/ Row or AD + 3-5 minutes of mobility work ankles, hips, t-spine, shoulders, lats + 3-5 minutes of movement prep 10 seated wall angels 10 Sumo Squat to Stand https://youtu.be/zRo8icq8akY 10 Scap Pulls (with band) 10 Lunge Stretch 10 Dbl mtn climber Strength: 20 Minutes 8x3 Back Squat Conditioning: 7 min Amrap 10 Push Press (115/85) 15 Russian Swing 3 min rest 7 min Amrap 15 WallBall 10 Burpee

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Pop Goes The Weasel

Warm-up: Coach's Choice. Conditioning: Partner WOD 32 Min AMRAP (switch every 2 min) 10 Power Cleans (135/95) 10Ring Dip 20 Up and Over Box Jumps (24/20) 20 BallSlams

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Food Coma

Warm-up: 3 minutes of row, run or AD + 3 Min of Mobility ankles/hips/shoulder + 5 Min 10 Banded Good Mornings 10 Pass Through 10 Snatch Balance 3 Broad Jump 10 Wall Slides Strength: 20 min 8x3 Snatch Balance - We don't use this movement often, so focus on technique and don't worry about going heavy. Conditioning: Every 4 min for 20 minutes 400 m run 10 Front Rack ...

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