WARM-UP: 400m Run Plyos SKILL: 12 Minutes to work Barbell Weighted Step-ups 4X16 WOD: 3 RFT (16:00) 400m Run 15 T2B 15 Lift Hand Push-ups 15 Alternating Jumping Lunges (each leg)  

WARM-UP: 2:00 Row 20 Walking Lunges 10 Lunges to Instep 20 Squats 2:00 Bike/Row 5 Inch worms + 10 push ups (each inch worm) :30 Bar hang :30 Handstand Hold WOD: For Time: 20 to 2 (by 2’s) Pull ups 2 to 20 (by 2s) KBS (24/16kg) 10 V-Ups  

WARM-UP: 400m Run Plyos SKILL: 4×6 Alternating knee to elbow (12 total) (8:00 mins) WOD: Teams of 3 100 FSQ (135/95) 100 Burpees 100 Wallballs (20/14) 100 Push ups As a team 800m Run

WARM-UP: :30 Drills X 2 Jumping Jacks Lunges Arm Circles Bar Hangs Handstand Hold/Walks Lunges to Instep Push Ups SKILL: 4X10 Shoulder Press *Increase each set WOD: 3 Mins As Far As Possible 2 Power Cleans (135/95) 2 Box Jumps (24/20) 2 KBS (24/16kg) 4,4,4…..6,6,6…… REST 2:00 5 Mins AFAP 2 Power Cleans (135/95) 2

WARM-UP: 3:00 Jump rope 20 Pelvic raises 20 Single leg raises (each) 20 Kicks on ground 20 Scorpions 20 Push ups SKILL: Post WOD mobility WOD: 25 Min AMRAP 5 Thrusters (135/95) 10 T2B 15 Bupees 20 Slam Balls  

WARM-UP: 200m Run 1:00 Jump top 200m Run 12 to 1- single leg jump rope 200m Run 50 Du (15 attempts) 200m Run 30 Walking lunges 200m Run 20 Squats SKILL: Teams of 3: 3000m Row 1200m Run *Row must be done in 500m increments *Run must be done in 200m increments WOD: “Annie” 50-40-30-20-10

WARM-UP: PVC Complex Arm and shoulder stretches Burgner Barbell warm-up SKILL: 12 Minutes to build to a 1 rep max snatch push press THEN 1 Set ME OHS WOD: Workout 14.1 from the CrossFit Open 10 Minute AMRAP 30 Double Unders 15 Snatches  

WARM-UP: 400m Run :30 X 2 Good Mornings Air Squats Inch Worms Push Ups SL Sit Ups SKILL: 8:00 EMOM 3 Deadlifts 5 Burpees Over the Bar WOD: 12 Minute AMRAP 200m Run 12 KBS (24/16kg) 9 Goblet Squats * 5 Burpee penalty if you rest the KB for any reason.

  WARM-UP: 2 Shuttle Runs Plyos WOD: 8:00 To Complete 800m Run 20 STO (135/95) IMMEDIATELY INTO: 8:00 To Complete 800m Run 20 Power Cleans (135/95) IMMEDIATELY INTO: 8:00 To Complete 800m Run 20 Front Squats (135/95)