Hip Halo as a Groupthen2 sets5 Dynamic Squats5 Cossack Squats each side5 PVC Pass Throughs5 PVC Around the World5 PVC Good Mornings:20 Wall Hinge Stretch

Find 1RM Front Squat

AMRAP 105 Crossovers 10 Burpees 10 Crossovers 9 Burpees 15 Crossovers 8 Burpees 20 Crossovers 7 Burpees 25 Crossovers 6 Burpees 30 Crossovers 5 Burpees35 Crossovers 4 Burpees40 Crossovers 3 Burpees45 Crossovers 2 Burpees50 Crossovers 1 Burpees

“Murph Bell”For Time100 Pull-Ups50 KB Swings200 Push-Ups50 KB Sit-Ups300 Air Squats50 KB Swings150 Calorie Bike or Row*KB 53/35**Time Cap 30:00

Modified Hinshaw Warm up10 yds Over Hurdle10 yds Knee to Chest10 yds Figure Four10 yds Walking Samson Stretch10 yds Toy Soldiers10 yds Toes out walk10 yds Toes in walk10 yds Walk on Heels10 yds Walk on Toesthen5 PVC Pass Throughs5 PVC Around the World5 PVC Good Mornings

For time:• Run 1 mile• 21 Clean & Jerk 155/105#• Run 800m• 21 Clean & Jerk 155/105#• Run 1 Mile*Time Cap 40:00

Grab a Skill Level worksheet and get to work! Make up a missed WOD! Mobilize!

2 sets5 Down Ups5 Step Ups each leg5 PVC Pass Through5 PVC Around the World each direction5 PVC Good Mornings:20 Wall Hinge Stretch

Find 1RM Push Jerk

5 Rounds for Time5 burpee box jump-overs 30/241 clean and jerk 185/135*Add 1 clean and jerk after each round.Time cap: 10:00