WARM-UP: 200m Run 15 Squats 200m Run 15 Straight leg sit-ups 200m Run 15 Lift hand push-ups 200m Run 15 Ring rows WOD: 20 Minute AMRAP 15 KB swings (24/16) 12 V-ups 9 KB lunges (each leg) 6 Power Snatches (115/75) 200m Run

WARM-UP: 200m Run Plyos SKILL: 1:1 Rest 200m Run 400m Run 800m Run 400m Run 200m Run WOD: 7 Minute AMRAP 10 Burpees 5 Hang squat clean thrusters (115/75) Rest 3 minutes 7 Minute AMRAP 12 Wallballs 10 Burpees

WARM-UP: 3 Rounds 10 Burpees 10 Ring rows 10 Squats 200m Run SKILL:  Mobility WOD: Partner Chipper (split reps anyways, one person works at a time) 100 KB swings (24/16) 80 Goblet Squats 60 Ab mat sit-ups 80 KB swings (24/16) 60 Goblet Squats 40 Ab mat sit-ups 60 KB swings (24/16) 40 Goblet Squats

WARM-UP: 400m Run Plyos SKILL: 15 EMOM Minute 1,4,7,10,13: 15 Wall balls Minute 2,5,8,11,14: 30 Russian twist (total. 25/15) Minute 3,6,9,12,15: Shuttle run WOD: 3 Rounds 4 Minutes to complete: 400m Run ME HSPU

WARM-UP: :30 Drills X 3 rounds Air squats Good mornings Push-ups Lunge to instep Inch worms Burger warm-up SKILL: 8 Minute EMOM Clean complex: hip+hang+full WOD: 6 Rounds 4 Deadlifts (315/225) 8 Clapping push-ups 12 Step ups (20) *no box jumps

WARM-UP: 200m Run 20 kicks ( total ) 200m run 20 lunges ( total ) 200m run 20 Pelvic raises 200m run 20 air squats SKILL: Backsquat load to 70% Then Every 2 minutes for 6 minutes 10 Backsquat reps WOD: 200m Run 20 WallBalls (20/14) 15 Pull-ups 4 Rounds

WARM-UP: 200m Run Plyos SKILL: 5X5 Bent over row (:60 rest) WOD: 400m Run 15 Burpees over bar 10 OHS (135/95) 4oom Run 10 Burpees over bar 10 OHS 400m Run 5 Burpees over bar 10 OHS 400m Run    

WARM-UP: 25 Jumping jacks 25 Seal jumps 20 Split squat jumps 10 Lunges to instep (total) 6 Burpees WOD: Super hero Saturday- “Glen” 3o Clean and jerks (135/95) 1 Mile run 10 Rope Climbs (50 Pull-ups) 1 Mile run 100 Burpees 35 Minute cut-off *Alternate 400m runs with partner