WARM UP: 200m run 1 set of fence drills 10 pull ups SKILL: 10 minute cap 2 X 400m run *1:1 work/rest WOD: “NICOLE” 400m run ME pull ups AMRAP in 20 minutes

Today Coach Renee gets married in New Mexico to Evan.  Many of our coaches and friends are there celebrating it with them.  Next time you see either of them they’ll be hitched! WARM UP: 400m run outdoor plyos SKILL: 3X 250m ropw 2 sets ME DUs rest 2 minutes WOD: 4 rounds 5 DL (225/155)

WARM UP: 400m run/row light plyos barbell warmup SKILL: Squat snatch + 2 OHS complex 15 minutes to build to a heavy weight for the day. Aiming for at least 8 sets WOD: FRAN 21-15-9 Thrusters (95/65) Pull ups

WARM UP: ladder warm up SKILL: 5 point hips banded hips banded shoulder barbell warmup WOD: 12:00 to find 1 RM clean Death by clean and jerk (135/95) unto 12:00

WARM UP: 200m run Outdoor Plyos ENDURANCE: For Time 500m Row 2 Shuttle Runs 100 Double Unders (200 SU) WOD: team of 3 2400m total (each person runs 4 times) p1: 200m run p2: 10 WBS p3: ME GTO (115/75) *Score is ME GTO

WARM UP: shuttle run 3X 5 inch worms to push up 10 air squats 10 lunges to instep :30 Bar Hang SKILL: HSPU Review 12 min EMOM: ODD: 6 HSPU EVEN: 2 Power Clean (increasing in load) WOD: 10-8-6-4-2 HSPU Hang Power Cleans (135/95) 15 Jumping Squats

WARM UP: 400m run 3 rounds 15 air squats 12 pvc pass thru 10 push ups SKILL: Back Squats Build to a heavy single then: 3 X :45 ME reps (65%) rest 2:00 between each set (18:00) WOD: 10 min AMRAP 20 (alt) Goblet KB Lunges 15 KBS (24/16) 10 Burpees

WARM UP: 400m run plyos SKILL: EMOM: 4 rounds 1- 10 toes to rings 2- 15 wallballs (20/14) 3- 15 V-ups 4- 20 OH lunges (45/35) WOD: teams of 4: 1600m slam ball relay (30/20) (200m intervals)

WARM UP: 400m run 3 rounds of cindy SKILL: teams of 3: 2000m row for time (200m at a time per teammate) WOD: teams of 3: 100 front squats (135/95) 100 burpee over box 100 box jump (24/20) 100 push-ups team 800m run