WARM-UP: 200m Run 1:00 Jump Rope 200m Run 12-1- Single Leg Jump Rope 200m Run 50 DU (15 Attempts) 30 Walking Lunges 20 Squats WOD: Chipper for Time: 1000M Row (5:00 cutoff) 30 Russian KBS (32/24kg) 50 Burpees over #45 plate 50 Jumping air squats 30 Toes through rings 1000m Run

WARM-UP: Line Drills Fence Drills 6 down to 1 Squats Pushups Lunges :30 bar hang SKILL: 7:00 EMOM 7 TTB (Unbroken) 5 Burpees WOD: “Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips

WARM-UP: Plyos Shuttle Run 20 BSQ w/barbell 20 Good mornings w/barbell SKILL: 8:00 EMOM 3 DL at 75% of 1 RM 6 Box Jump Overs (24/20) WOD: Partner wod: 400m Run 15 Partner Burpees 30 Walking Lunges *Partners must hold small red rubber band in hands entire time like a tether!

WARM-UP: 3 rounds of :30 Drills: Jumping Jacks Good Mornings Lunges Push-ups SL Sit-ups WOD: 5 Rounds for time: 5 Burpees to plate 10 Plate OH lunges 15 Plate ground to overhead 20 Russian Twist

WARM-UP: Plyos 10 Inchworms + push-up WOD: Partner “McGhee” 30 Minute AMRAP: 5 DL (275/185) 13 Push-ups 9 Box Jumps *P1 does one round, then P2 does one round

WARM-UP: 20 Jumping Jacks 20 Seal Jumps 3 Rounds: 5 Pull-ups 10 Push-ups 15 Squats SKILL: 1 Strict Press + 3 Push Press + 5 Push Jerks 12 Minutes to build to a HEAVY set WOD: Rebekah’s version of “Cindy” 20 Minute AMRAP 5 Pull-up, TTB 10 HSPU 15 Jumping Squats

WARM-UP: 500m Row Fence Drills 3Xs: 10 Push-ups 10 Squats 10 Straight leg sit ups SKILL: Monster Walks WOD: 5 Minutes at each station: 1. 500m Row, ME power cleans (135/95) 2. 100 DUs, ME shoulder to overhead 3. 500m Row, ME front squat 4. 100 DUs ME ground to overhead

WARM-UP: 2 Shuttle Runs Plyos SKILL: Partner Sprints: 600m Run 400m Run 200m Run 400m Run 600m Run WOD: For Time: 20-18-16-14-12-10 Kettlebell Swings (24/16kg) Sit-ups

WARM-UP: PVC Warm up SKILL: 10 Minutes to build/work/perfect: Split Jerk WOD: 5 Rounds 5 Jerks (165/115) 30 Double unders 200m Run

WARM-UP: 2 Rounds: 200m Run 20 Jumping jacks 15 Good mornings 5 inchworms + pushup SKILL: Superset with a partner: 3X10 Russian hamstring curls 3×10 Banded good mornings WOD: 15 Minute AMRAP: 21 DL (185/125) 12 Burpees over the bar 400m Run