WARM UP: 400m Run 2:00 of Jump Rope 2:00 Bike 10 PVC Pass Through 10 PVC OHSQ SKILL: Set up for WOD WOD: 3 Rounds: 30 WBS (30/20) 25/20 Calorie Bike (rest 5:00) 3 Rounds: (16:00) 10 Snatches 75 Double Unders  

WARM UP: 2X: 1 C2C 2 Wall walks 10 Wall squats w/red band SKILL: Every :90 for 12:00 1 Thruster from rack WOD: 18:00 AMRAP 15 HSPU 15 FSQ (135/95) 15 HSPU 15 FSQ (155/105) 15 HSPU 15 FSQ (185/125) 15 HSPU 15 FSQ (205/135) ME Chest to Bar in remaining time

WARM UP: 2 Rounds: 1:00 Row 10 Lunge to instep (:30 each) 5 Burpee jump broad jump + 2 Air squat 10 SLSU SKILL: Into WOD WOD: 3 RFT 50/40 Calorie Row 40 Burpees 50 Ab Mat Sit-ups

WARM UP: Plyos SKILL: 12:00 EMOM M1: 6 Single Leg KB Deadlift (each) M2: 15 Banded Pull-downs M3: 12 Goblet Squat WOD: 12:00 AMRAP 12/10 Calorie Bike 12 Russian KB Swings (32/24kg) 12 Walking Lunges (each leg)    

WARM UP: 400m Run Arm Stretching 5 Inch Worms :30 HS Hold 10 Ring Rows 10 Push ups 10 Hollow/Arch Swings on Bar SKILL: Muscle Up Practice WOD: 22:00 AMRAP 3 Ring Muscle-up 6 Clapping Push up 9 V-ups 12 Box Jumps (30/24”) CTC Run  

WARM UP: 2 x 20 Monster Walks 200m Run Fence drills :30 bar hang 10 hollow to arch rolls 10 Pass Throughs 15 squats w/ red band below knees 15 OHSQ w/ red bands below knees SKILL: Every :90 for 15:00 Hang Squat Snatches Every :90 4-4-3-3-2-2-1-1-1-1 *Building in weight WOD: 3 Rounds: 15/12 Calories

WARM UP: Plyos SKILL: Set up for WOD WOD: Every 7:00 For 4 Rounds 100m Shuttle Run 10 Burpee Box Jump Overs 10 Power Snatches (115/75) 10 Burpee Box Jump Overs 10 Power Clean and jerk (115/75) 100m Shuttle Run  

WARM UP: Plyos 3 Rounds of Cindy BB WU SKILL: Set up for WOD WOD: 5 RFT 200m Run 10 Squat clean ( 115/75 ) 15 KB swings (24/16kg) 200m Run Rest 2:00  

WARM UP: 3 Rounds: 1:00 Row 10 PVC Pass Through 10 KBS 10 Goblet Squat BBWU CTB WU SKILL: 18.5 is 11.6 – 7:00 AMRAP 3-6-9-12-15…> Thrusters (100/65) Chest-to-Bar Pull-ups WOD: 3 Supersets of: (15:00) 12 Slam Ball Over the Shoulder (70/50) 500m Row (2:00 rest)