WARM-UP: 200m Run 3 Rounds of Cindy   WOD: Teams of 4: 2000m Row 31 Partner Burpees 100 Dumbbell Snatches (55/35) 150 Ab Mat Sit-ups 100 Partner Deadlifts (315/225) 100 Box Jumps (24/20″) 200 KBS (24/16kg)

WARM-UP: 400m Row 3Xs: 10 Ring rows 10 Baby squats 5 Inch worms to a push up SKILL: Pull-up Test WOD: 3 Rounds: (30:00) 12 GTO (135/95) 20 Burpees 30 Hollow rocks 500m row (3:00 rest between rounds)

WARM-UP: Everett warm-up SKILL: LAX ball work -Feet -Calves -Hips -Shoulders WOD: “Cindy” 20 Minute AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats

WARM-UP: 400m Run Plyos SKILL: KB farmers carry shuttle (24/16) Teams of 2: 4X’s each person WOD: 4 Rounds for time (22:00) 400m Run/Row 10 Burpee over plate 15 Plate GTO (45/25) 20 Russian twists

WARM-UP: PVC warm-up SKILL: Build to a heavy 3 rep OHS (10:00) WOD: For time (15:00 cut) 50 Sit ups 4 Rounds: 10 Hang power snatches (95/65) 30 Double unders 50 Sit ups

WARM-UP: Ladder drills 2X :30 Drills Good mornings Air squats Reach overs Push ups Straight leg sit ups SKILL: 3:00 warm-up Every 3:00 for 15:00 Backsquats 10-8-6-4-2 WOD: 10:00 AMRAP 5 Deadlifts (225/155) 7 Pull ups 9 V-ups 200m Run/rows  

WARM-UP: 400m Run Everett warm-up WOD: 2 Rounds for time: 300m Row 30 Box jumps 30 Dumbbell GTO 30 LHPU 30 KBS (24/16) 30 Ring rows 30 Burpees 30 Sit ups

WARM-UP: 200m Run Plyos 3X: 10 Ring rows 10 Air squats 2:00 Group stretch SKILL: Superset (12:00) 4X10 Double arm bent over KB rows 4X10 Double KB FSQ *use the same weight for all movements WOD: “HELEN” 3 Rounds: 400m Run 21 KB (24/16) 12 Pull ups

WARM-UP: 200m Run PVC warm up SKILL: 1 Rep max weighted pull-up OR 5X5 Strict OR 5X5 Negative pull ups WOD: 5 Rounds 10 Deadlifts (135/95) 8 Front squats 6 Shoulder to overhead 1 Shuttle run

WARM-UP: 2X 250m Row 1 Set of fence drills 15 Air squats 5 inchworms to 1 push up 2:00 Group stretch SKILL: Foam Roll WOD: “The Chief” AMRAP in 3 mins: 3 Power cleans (135/95) 6 Push ups 9 Squats Repeat for 5 cycles with a 1:00 rest between each