| WOD 1: |
| 3 Rounds- 12 min CAP |
| 5 Suitcase KB Deadlift R |
| 5 KB Front Rack Squats R |
| 5 Single arm Kb swings R |
| 5 Single arm strict press R |
| 50 Plate hops |
| 5 Suitcase KB Deadlift L |
| 5 KB Front Rack Squats L |
| 5 Single arm Kb swings L |
| 5 Single arm strict press L |
| **Can push press if need be |
| WOD 2: |
| 3 Rounds- Teams of 3 (share bands and DBs) |
| 15 Banded presses (use small green band around forearms) |
| 15 Band Bicep Curls (red or black band) |
| 15 Lying Tricep Extensions |