WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 High Kicks/Toy Soldiers 8 Prisoner Squats 8 DownDog HSPU 20 Monster walks each way (L/R) 15 Banded Squats 15 Pelvic Raises SKILL: 15:00 to Build to a Max Complex of: Power Clean + Squat Clean

WARM UP: 3 Rounds: CTC Run 5 Negative Push-ups 6 Burpee Broad Jump 10 Ring Rows 10 American Kettlebell Swings 10 Goblet Squats SKILL: Set up for WOD WOD: 20:00 AMRAP 5 chest-to-bar pull-ups 10 wall-ball shots (20/14) 15 kettlebell swings (24/16kg)

WARM UP: 800m Run 4:00 Bike 800m Row *Choose one of the 3 2X: 10 Reach Throughs 5 Moving inchworms 10 PVC Pass Throughs 15 SLSU SKILL: Burgener Warm-up WOD: 10 x 1-minute rounds of: 10 Burpees over the bar Max reps of power snatches (2:00 rest)  

WARM UP: 3 Rounds 200 m run 10 SL Sit-ups 10 Push-ups 10 Airsquats SKILL: Set up for WOD WOD: Team of Two: 5 Rounds ME: BP @ 55-65% BW ME: BSQT@ 75-85% BW ME: SB SU 10/20 ME: Cal Row @ 100% Effort

WARM UP: Fence Drills 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg crossovers 10 SLSU SKILL: Every :90 for 7:30 (5 sets) 1 Large Set of Unbroken Pull-ups WOD: 16:00 AMRAP Burpees *every 2:00 stop and perform 10 Thrusters

WARM UP: 10:00 AMRAP 10 Calorie Row 10 BB GMs 10 BB BSQ 10 BB PP 10 Banded Face Pulls 6 Burpees SKILL: Set up for WOD WOD: “Fight Gone Bad” 3 Rounds: 1:00 Per station Wall Ball Shots Push-Press (75/55) Box Jumps (20”) SDLHP Rowing for Calories (1:00 rest)

WARM UP: 400m Run Fence Drills 2 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: Every :90 for 15:00 Clean Pull + Squat Clean + FSQ + Jerk @ 75% of 1RM C&J WOD: 5 Rounds: 7 OHSQ 9 Burpees over the bar

WARM UP: 8:00 AMRAP :30 Bike 10 Lunge to Instep 10 Knee Above the Hip 5 Burpees SKILL: Set up for WOD WOD: 30:00 EMOM M1: 10/8 Calories on Bike M2: 12 Unbroken TTB M3: 12/10 Calorie Row M4: 12 Double KB Deadlifts (32/24kg) M5: 8 KB Facing Burpees

WARM UP: 3:00 Jump Rope 20 Jumping Jacks 20 Seal Jumps Line Jumps SKILL: Push jerk practice Every :90 for 10:30 3 Pause Push Jerks + Pause Landing WOD: 10:00 AMRAP 20 Double Unders 7 HSPU 7 C2B

WARM UP: 400m Run Plyos 20 Monster Walks (Left/Right) 15 Squat with Bands 20 Pelvic Raises 15 Single Leg Pelvic Raises (Right) 15 Single Leg Pelvic Raises (Left) 20 Walking lunges :30 Bar hang 8 Inch Worm + PU 15 Ring Rows SKILL: Wall Ball Shot Flight Simulator For Time or total reps: 15-25-35-45-35-25-15 WOD: