Twister
EMOTM for 20 min Side plank oblique crunches – each side; Medicine ball torso rotations; Lead and rear hook kicks Side Plank With Oblique Crunch Torso Rotation Lead Hook Kick Rear Hook Kick
Dirty Three
9 rounds for time 33 x Knee drive press-ups; 33 x Tuck jumps Knee Drive Press-Up Tuck Jump
Slippery Scorpion
100 reps for time Slide step retreat; Scorpion press-up – alternate sides; Slide step advance Slide Step Advance & Retreat Scorpion Press-Up
Twenty Something
20 min AMRAP 20 x Opponent SL & SR strikes, you catch with rear hand; 20 x Hockey grip pull-ups; 20 x Box jumps Straight Lead Straight Rear Box Jump
Pendulum 1500
500 reps each Pendulum shuffle retreat; Pendulum shuffle advance; Pendulum full swing Pendulum Shuffle Advance & Retreat Pendulum Full Swing
Moonlighting
6 rounds for time 15 each side x Slide step retreat with back kick; 8 each side x Half moon pose Slide Step Retreat With Rear Kick
Tri WOD
5 rounds for time Row 500m, 400m, 300m, 200m, 100m (each round); 10 x Back squats; 5 x Handstand press-ups Head Stand
Scorpion King
EMOTM for 20 min Scorpion press-ups; Front squats; Bear to crab spider Scorpion Press-Up Bear To Crab Walk
Hamadeous
5 rounds for time 23 x Standing bent over hamstring curl; 33 x Bench step-up Single Leg Hamstring Curl Bench Step-Up