WARM-UP: 2X 200m Run/Row 20 Jumping Jacks :30 Lunge to Instep Holds :30 Couch Stretch :30 Handstand Hold WOD: 6 Minute AMRAP 200m Run 12 Box Jump Overs (30/24″) (3:00 Rest) 6 Minute AMRAP 10 Burpees 12 KBS (24/16kg) (3:00 Rest) 6 Minute AMRAP 200m Run 10 HSPU

WARM-UP: 2X 200m Run 5 Inch Worm + Push Up 10 Straight Leg Sit Ups 5 Burpees 10 Air Squats ACDC “Thunderstruck” SKILL: Thrusters 5-3-1-1-1-1 WOD: “Fran” 21-15-9 Thrusters (95/65) Pull Ups

WARM-UP: 3:00 Row 3:00 Banded Monster Walk 3:00 Piriformis Stretch SKILL: For Time: (10:00) 500m Row 40 Air Squat 30 Sit Ups 20 Push Ups 10 Pull Ups WOD: “The Bear” (20:00) 5 Rounds/7 Reps of the complex Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead

WARM-UP: 400m Run Plyos SKILL: 5:00 Emom 6 Power Clean and Jerk (135/95) WOD: 100 DU 40 KBS (24/16kg) 30 Sit Ups 20 Wall Balls (20/14) 10 T2B 5 C2B 10 T2B 20 Wall Balls 30 Sit Ups 40 KBS 100 DU

WARM-UP: 9:00 EMOM M1: Row M2: Jump Rope M3: :30 Bar Hang/:30 Squats SKILL: 8:00 Handstand Review 8:00 EMOM ODD: 3-5 Wall Walks EVEN: 10-15 Russian KBS (32/24kg) WOD: “Burpee Fran” (12:00) 9-15-21 Burpees onto Plate Pull Ups

WARM-UP: 200m Run 1 Set Fence Drills 3x 10 Toy Soldiers 10 Air Squats :30 Bar Hang :30 Handstand Hold SKILL: 12:00 minutes to build to a 1 rep max deadlift WOD: 12:00 AMRAP 1 Push Press 1 Burpee Over Bar 10 Sit Ups 2 PP 2 BOB 10 Sit Ups 3.3.10…..4.4.10……5.5.10………….  

WARM-UP: 2:00 on Rower 20 Walking lunges 10 Lunges to instep 20 Squats 400m Run 5 Inch worms + 3 Pushups :30 Bar hang :30 Handstang hold SKILL: 1 Set ME TTB WOD: 4 Rounds for time: 400m Run 15 OHSQ (95/65) *2:00 rest each around

WARM-UP: Outdoor Pylos -Hamstring -Hips SKILL: 1 Miles time trail WOD: “AMY” 3 Rounds: 10 HSPU 50 DU 2 Rounds: 250m Row 20 Box Jumps (20″) 1 Round: 40 Pullups 50 Situps

WARM-UP: :30 Drills (x2) Jacks Lunges Arm Circles Handstand hold/walk Lunge to instep Pushups SKILL: Push Press to a heavy single 5-3-1-1-1 WOD: Partner Deck of Death (25:00) Diamonds: air squats Clubs: pushups Hearts: pullups Spades: v-ups Jokers: 100 DU P1 flips card and preforms work while P2 rest. Then, P2 flips car and preforms

WARM-UP: 3:00 Jump Rope 20 Pelvic Raises 20 Single Leg Raises (each) 20 Kicks on Ground 20 Scorpions 20 Pushups 20 Lunges to Instep SKILL: Pre-WOD: 3:00 Quad smash w/bar 3:00 Calf roll out w/bar Post-WOD: 3 Stations: 2:00 per station 1. Piriformis stretch 2. Couch stretch 3. Squat hold WOD: 10 AMRAP: 10 S2O (135/95)