A. Dynamic Stretches B. (9:00 clock) Minute 1: 50’ walking lunge Minute 2: 5/5 box pistol Minute 3: 15 heel elevated goblet squat C....

A. Dynamic Stretches B. (10:00 clock) 2 rounds: 12 burpee over & back 24 dbell cleans (dbell each hand) For remainder: max pike push ups...

A. Dynamic Stretches B. (12:00 cap) 3 rounds of 1:00 hold each: Single leg plank Box dip hold Contralateral plank C. (For time) 21 dbell...

A. Dynamic Stretches B. (7 sets) 6 single arm bent over rows each side C. (20:00 clock) Every 4:00: 9 dbell front squats (dbell each...

A. Dynamic Stretches B. (30:00 clock) 6:00: 3 rounds; 15 devil rows 20 bicep curls 6:00: As many rounds as possible of: 50’ walking...

A. Dynamic Stretches B. (5 rounds) 10 dbell hang power cleans (light weights; dbell each hand) 10 light dbell thrusters (1 dbell) C. (As...

A. Dynamic Stretches B. (2 rounds) 25 jump squats 20 goblet step ups 1:00 elevated plank hold C. (15:00 clock) 0:00-5:00: 2 rounds: 12...

A. Dynamic Stretches B. (3 rounds) 21 hollow ups 15 air squats 9 single arm bent over row with 3 second negative C. (For time) 30 dbell...

A. Dynamic Stretches B. (12:00 cap) 20-18-16-14 Dbell Overhead squat (1 Dbell) 300m run C. (For time) 20 Dbell snatches 100 hop overs 20...

A. Dynamic Stretches B. (As many rounds as possible in 6:00) 8 dbell shoulder press (dbell each hand) 10 hollow rocks 12 jumping lunges...

A. Dynamic Stretches B. (For time) (2 rounds) 200m run 15 dbell hang power cleans (dbell each hand) 10 v-ups (2 rounds) 200 mountain...

A. Dynamic Stretches B. (3 rounds) 12 sprawls 15 dbell RDLs (dbell each hand) 18 push press (light dbells) C. (For Strength/ Technique)...

A. Dynamic Stretches B. (9:00 clock) Every 3:00: 25 v-ups 50’ walking lunge 100 mountain climbers C. (For time) 18-15-12-9 Dbell Front...

A. Dynamic Stretches B. (2 rounds) 40 ice skaters 30 second max bicep curls 20 single leg glute bridge each side 10 dbell single arm...

A. Dynamic Stretches B. (For warm up) 21-15-9 Dbell snatches (dbell each hand) Sprawls C. (20:00 clock) Every 2:00: 7 sumo deadlifts + 7...

A. Dynamic Stretches B. (As many rounds as possible in 40 minutes) 12 burpees 9 dbell hang power cleans (dbell each hand) 9 light dbell...

A. Dynamic Stretches B. “Home Murph” (Pick a variation and complete) Option 1: (For time) 1 mile run 100 dbell bent over rows 200 push...

A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: 25/25 single arm dbell bent over row 3:00-6:00: 25/25 single arm dbell shoulder press...

A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: As many rounds as possible of: 30 v-ups 30 hollow ups 4:00-8:00: As many rounds as...

A. Dynamic Stretches B. (24:00 clock) For time: 30 dbell power cleans 30 pike push ups 25 dbell power cleans 25 dbell shoulder press ...

A. Dynamic Stretches B. (3 rounds) 15 box dips 60 second max: jumping lunges C. (10 rounds for time) 200m run 15 push ups -Rest 2:00...

A. Dynamic Stretches B. (4 rounds) 5 dbell sumo deadlift (dbell each hand) 60 second max: hollow ups (Pick load for strength; if no...

A. Dynamic Stretches B. (24:00 clock) (8:00 cap) 25 sprawls 1:00 elevated plank hold 15 clean & push press (8:00 cap) 25 sprawls 100...

A. Dynamic Stretches B. (2 rounds) 2:00 max: anchored sit ups 2:00 max: shuttle runs (50’) C. (For time) 25 devil rows 50 bicep curls...

A. Dynamic Stretches B. (5 sets) 3 dbell front squat hold with 5 second hold 7 light dbell squat clean 1:00 rest C. (For Strength/...

A. Dynamic Stretches B. (35:00 clock) For time: 35 dbell bent over rows 50 snatches 35 dbell bent over rows 100 box jumps or step ups 35...

A. Dynamic Stretches B. (2 rounds) 25 ice skaters 25 RDL (dbell each hand) 25 dbell hang clean (dbell each hand) 25 jump squats C. (25:00...

A. Dynamic Stretches B. (9:00 clock) 0:00-3:00: 1:00 low plank For remainder: max box pistols 3:00-6:00: 200 flutter kicks For remainder:...

A. Dynamic Stretches B. (For time) 15-12-9 Dbell Deadlift (dbell each hand) 15 Burpee box jump or burpee step up 200m run 12-9-6 Dbell...

A. Dynamic Stretches B. (For Strength/ Technique) Dbell Shoulder press 6-6-4-4-2-2 (Dbell each hand; pick load for strength; if no access...

A. Dynamic Stretches B. (For Hypertrophy/ Strength) 16-14-12-10-8 each side Dbell single arm bent over row C. (As many rounds as possible...

A. Dynamic Stretches B. (For time) 30 dbell power cleans (dbell each hand) 125 v-ups 30 dbell push press (dbell each hand) 125 light...

A. Dynamic Stretches B. (3 rounds) 15 front rack split squats each side 30 second dip hold 45 second elevated plank hold C. (For time) 10...

A. Dynamic Stretches B. (Every minute for 6:00) 4 squat clean thrusters (Pick load for strength) C. (10 rounds for time) 1 round “Home...

A. Dynamic Stretches B. (27:00 clock) (As many rounds as possible in 8:00) 21 Dbell Thrusters (dbell each hand) 12 Burpee (any 2) 400m...

A. Dynamic Stretches B. (8:00 clock) Every 2:00: 6 shuttle runs (50’) 12 dbell bicep curls C. (For Strength/ Technique) Dbell Deadlift...

A. Dynamic Stretches B. (6:00 clock) 0:00-2:00: 30 Spider-Man lunges 2:00-4:00: 20 seconds on: max jump squats 20 seconds off: rest...

A. Dynamic Stretches B. “Partner” (16:00 clock) 4:00: 25 v-ups For remainder: max pike push ups 4:00: 25 v-ups For remainder: max devil...

A. Dynamic Stretches B. (For warm up) 9-15-21 Dbell swings Box pistol each leg C. (14:00 clock) Every 2:00: 7 dbell snatches (dbell each...

A. Dynamic Stretches B. (12:00 clock) 0:00-4:00: 30 hollow rocks 25 light dbell bent over fly 15 sprawls 4:00-8:00: 25 hollow rocks 20...

A. Dynamic Stretches B. (9:00 cap) 21-15-9 Dbell Thrusters (light dbells) 42-30-18 Sit ups C. (For Strength/ Technique) Dbell Front squat...

A. Dynamic Stretches B. (3 rounds) 25/25 single leg glute bridge 50 ice skaters 100’ walking lunge C. (21:00 clock) Minute 1: 5/5 front...

A. Dynamic Stretches B. (34:00 clock) (As many rounds as possible in 8:00) 5 devil rows 9 dbell power cleans 10 v-ups (As many rounds as...

A. Dynamic Stretches B. (Every minute for 5:00) 10 light dbell snatches (dbell each hand) 60 bicycle crunches C. (For time) 40-30-20-10...

A. Dynamic Stretches B. (6:00 clock) Minute 1: 15 light dbell bent over fly Minute 2 : 30 jumping lunges -then- 15 caterpillars C. (For...

A. Dynamic Stretches B. (36:00 clock) 10:00 clock: 21 dbell deadlifts 500 mountain climbers For remainder: max box pistols 10:00 clock:...

A. Dynamic Stretches B. (For warm up) 20 air squats 50 tuck ups 20 air squats 50 sit ups 20 air squats C. (For Strength/ Technique) Dbell...

A. Dynamic Stretches B. (Every minute for 5:00) 5 dbell deadlifts 5 dbell hang power cleans 5 dbell push press 5/5 dbell overhead reverse...

A. Dynamic Stretches B. (For time) 45 Dbell bent over row 45 Burpees over & back 45 Sprawls -then- 1 mile run C. (For time) 50 dbell hang...

A. Dynamic Stretches B. (For warm up) 20-16-12 Single arm dbell front squat 100-80-60 Hop overs C. (12:00 clock) 0:00-2:00: Max seal...