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Warmup:
20 partner cossack squat
10 frog leg raise
3 rounds
Skill:
rocking superman
bent press
Workout: *56 jump rope
56 alt swings
*
56 alt 1 leg deadlift
*
56 alt snatches (28 each side)
*
56 get-up sit-up (28 each side)
*
56 swing thruster
*
Enjoy!! Happy birthday Carla!!!

39 reps of everything in honor of Krista turning a year older.
Snatches each side
Donkey kicks
Heartbeat squats
TRX row
Body weight squat jumps
Lying straight leg raise
Push press each side
Body weight overhead squats
High/low plank to a push-up
Swing squat
You can split these reps up anyway you like.
Enjoy!

Warm-up:
Tabata swings

Skill:
Clean practice

Workout: Right of Passage (to your pressing future)
Renegade Row
Press
Ladder each to three for 3 rounds

45sec on/15sec off for 3 rounds running clock
uneven pushup
get up sit up
figure 8 to hold

Enjoy!

Warm-up with the hand to hand flow drill for 10min. Do plenty of dynamic stretching and joint mobility.
Workout: AMRAP 20min
5 pullup
5 DBL snatches
10 V-ups
30 BW squats
5 Renegade rows (es)

Have a great weekend and enjoy life and all it has to offer!