WOD 24 Minute AMRAP 3 Rounds of Cindy* Row 500/400m *Cindy = 5 Pull-Ups 10 Push-Ups 15 Air Squats Mobility A1 Couch Stretch 2x90s/side (foot on bench) A2 Couch Stretch 2x90s/other side A3 Seated Straddle [...]

Skill/Strength A1 Box Handstand Push-Up 4x5+ @ Highest Box Possible *Record box height and reps *Get more than 5? Increase box height and slow tempo A2 Weighted Chin-Up 4x5 @ Weight 4x5+ @ Strict Bodyweight [...]

Strength A1 Barbell Glute Bridge (~60-80% DL) 3x12 *2s Pause at top *Use Hip Circle A2 Hanging L-Sit 3xAccumulate 30s *Scale to Hanging Tuck Partner WOD 4 Rounds of 3 Minute AMRAP/1 Minute Rest 3 [...]

Strength Skill Work A1 - Handstand Feet Switches 4x30s or more - slow switches 2x Chest to Wall 2x Back to Wall A2 - Seated Straddle Plate Front Raise 3x10 - 10# plate or so [...]

Strength A1 - Bulgarian Split Squat 4x8/leg A2 - Strict Pull-Up Work 4x5 @ Weighted 4x5+ @ Bodyweight Strict Tempo 4x8+ @ Band 4x5 @ 5s Negatives WOD 5 Rounds for Time 12 Box Jumps [...]

Strength A1 - Dip 4x5 @ Weighted 4x5+ @ Strict Bodyweight 4x8+ @ Banded 4x5 @ Negative A2 - DB Top Down Row 3x16 - Heavy WOD AMRAP 9 Toes to Bar 4-6-8-10-12... 2xKB Front [...]