Outdoor WOD

A) Go every 1:20 for 10 rounds:
1 below the knee Hang power snatch + 1 Power snatch + 1 overhead squat.
*No touch & go. Reset before power snatch.
Ascend in weight as form allows.

B) 5x 3 minutes on 1 minute off:
ascending ladder 2-4-6-8-10..etc etc
squat jacks-slamballs (20-30lb/40-50lb)-abmat situps.
*Go as far as you can in 3 minutes. On the next round, start back at the beginning at 2 reps of each.

*On squat jacks, start with feet together, then jump feet out to squat stance and ride it down to the bottom of a squat; as you stand up, jump the feet back together.

Home WOD

A) Every 2 minutes for 5 rounds complete:
1 turkish get-up per side with 5-6 overhead squats (at half way point) before you lie back down.

B) 5x 3 minutes on 1 minute off:
ascending ladder 2-4-6-8-10..etc etc
squat jacks-alt. db snatch-abmat situps

*Go as far as you can in 3 minutes. On the next round, start back at the beginning at 2 reps of each.

Functional Bodybuilding Zoom

Warm-up:
2 Sets
10 Alt. Beast to Leg-Thru
10 Alt Push-up to DB/KB Tap
4 Sumo Good Mornings + 3 Reverse Lunge L + 3 Reverse Lunge R

A1) Cyclist Thrusters: 4-6/side (3sec Descent)
A2) Pull-Overs: 8-10 Reps; Rest 90sec x 3 sets

B1) Single Leg RDL + Reverse Lunge: 6/leg
B2) Single Arm Plank + Row Isometric: Rest 90sec x 3 sets

C) Hot Tub Finisher
3 Sets
10 Towel Curls
20 Windshield Wipers (Total)
30 Bicycle Crunches (Total)