WARM UP: 20 Monster bands all directions 20 Jumping jacks 20 Seal jumps 10 Reach throughs 10 Push ups 10 Squats 10 GMs 10 Ring Rows 5 Inchworms + 1 Push up 5 Burpees 5 Thrusters with BB SKILL: “FRAN” 21-15-9 Thrusters Pull ups WOD: Every :90 for 15:00 Snatch high pull + 2 Power

WARM UP: 1:00 bike 2X: 6 Burpees 6 Wall Walks :20 Tall ring support :10 Low ring support 10 Box dips 10 GMs 10 Light KBS SKILL: 3 X 5 Skin the Cat WOD: 16:00 AMRAP 15/10 Calories on the Bike 20 KBS (24/16kg) 15 Push ups 10 Ring Dips C2C

WARM UP: 1 Set of fence drills 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Hip Opener Stretch 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raise SKILL: 10:00 to find a 3 Rep BSQ -then- 8:00 to complete: 3 x ME Reps at 75% of

WARM UP: 2:00 Row 2:00 Jump Rope :30 Hollow body hold :30 Bar hang 10 Air Squats 10 Goblet Squats 2X: 10 total Alternating KB/DB Push Press 5 Single arm KB/DB Thruster SKILL: Set up WOD WOD: 30 Minute EMOM: M1: 35 DU M2: 8R/8L Single arm DB thruster M3: 3-6 Bar Muscle Ups M4:

WARM UP: 2X: 10 Total Quadruped Thoracic Rotation 10 Archer Ring Rows 10 Hip Opener Stretch 20 Banded Monster Side Step Ups 5 Baby sqauts 5 Squats with single arm overhead rotation 10 Sun Squats 5 Hollow Arch Swings 5 Knee above hip swings SKILL: Every :90 for 15:00 Clean Pull + Power Clean +

WARM UP: 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg crossovers total 10 SLSU SKILL: Teams Of 2 1:30 On 1:00 Rest 4 Rounds 1:30 – ME Cal Assault Bike WOD: 15 min EMOM Min 1: 12 KBS (24/32) Min 2: 12 V-Ups Min 3: 12 WB (14/20)

WARM UP: 2X: Shuttle Run 5 Burpee Broad jumps 10 Total Quadruped Thoracic Rotation 10 PVC pass throughs 10 TEMPO PVC OHS squats against rig 10 Alternating step ups 10 Seated ring pull ups- straighter legs = harder SKILL: 3 X 8 Dumbbell Box Step Down (on each side) 3 X 16 DB Lateral Suitcase

WARM UP: 2X: 10 DB goblet Squats 10 Single Arm PP, per side 20 Banded Glute Bridges No green or orange band 10 Seated Leg Lifts 20 Plank up downs (10 up, down R, 10 up, down L) SKILL: Set up for WOD WOD: 25 min EMOM M1: 15/12 Calorie Row M2: 3 DB Man

WARM UP: Junk Yard Dog 2X 10 Supinated Ring Rows 10 Push ups 16 Alternating Single Arm Push Presses (M: 20kg or 16kg, W: 12kg or 8kb) 10 Goblet Squats with a :05 bottom hold 10 Plank/Downward Dog Toe Taps SKILL: Every 2:00 for 12:00 (6 sets) 3 Pause Push Presses + 3 Push presses

WARM UP: 200m Run Fence Drills 2X: 50 Foot Bear crawl 50 Foot Duck walk 20 Banded Monster Side Step Ups 10 Squats with red band 10 Plank/Downward Dog Toe Taps 10 Hip Opener Stretch SKILL: BSQ 2:00 to perform: 20 Reps at 50% (4:00 rest) 2:00 to perform: 20 Reps at 55% WOD: 4