DB Plank Pull Through: 3 x 10 each. Rest 60s.
+
- Worlds Greatest Stretch x 10 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Warm up
With Air Bike OR ROWER
3 sets of 40s easy, 20s moderate, 10s fast. rest 20-30 sec and repeat.
then some band work for shoulders/glutes as we used to do.
then

3 rounds, starting with barbell and 3rd round with wod weights
5 hang power cleans
2 bar facing burpees
5 front squats
2 bar facing burpees
5 STOH

4 rounds:
10+10 bulgarian split squat
10+10 one arm push press
20 box step up (with DB)
-rest as needed-

4 x 4 min AMRAP, rest 2 min

A.
5+5 One arm DB thruster
10 Box jump

B.
5+5 DB hang C&J
10 Reverse lunges

Every 2 min x 6
Dual Kb Deadlift 6-6-9-9-12-12
Dual Kb Clean 3-3-6-6-9-9
Dual Kb Jerk 1-1-3-3-6-6

5 Rounds for quality

5+5 Kb Windmill

10+10 Single arm chainsaw row

15 Push Up/ Up down/ Burpee/ Up down/ Push up
Rest 30s

Warm up
30-40 band pull aparts
5-10 push up to downdog
5-10 dynamic squat strech
then
2 rounds
1:30 cardio machine
10+10 plate halos
15 GTOH with plate
15 goblet squats
25 plate hops
5+5 plate windmill
5+5 lunge elbow to floor strech + torso rotation

skill/wod prep (practise Single arm OHS and DB Squat Snatch)

6 rounds: 30s On / 30s Off

1) row
2) wallball
3) c2bike
4) DU

Banded deadlift 3x12 reps

Push press 12-10-8-6 reps

EMOM for 4 rounds:
1) Cross crunches
2) Windshield vipers
3) Flutter kicks
4) Rest