WARM-UP: Ladder Drills 200m Run 200m Row Plyos SKILL: Barbell warm up WOD: 12 Minutes to complete: 1200m Run Find 3 rep max touch and go power snatch 8 Minutes to complete: 800m Run 3 Rep max touch and go power clean 6 Minute to complete: 400m Run 3 Rep max front squat from ground

WARM-UP: 3 Rounds of “Cindy” 10 Lunge to instep 10 Good mornings 5 Burpees SKILL: Pistol Practice (10:00) 4 X 6 each leg WOD: AMRAP in 10 minutes: 7 HSPU 9 Box jump overs (24/20) 5 TTB

WARM-UP: 400m Run 2 Rounds: 3 Inch worms + push-up 10 Wall squat 10 Wide leg reach throughs SKILL: Full grip squat cleans Every 2:00 for 10:00 5 sets of 3 touch and go reps WOD: AFAP in 7 mins: 1 Power clean (135/95) 1 Burpee over bar 2 PC 2 BOB 3 PC 3

WARM-UP: 2 Shuttle runs Plyos WOD: 5 Rounds: Curb to curb run 10 Burpee box jumps (30/24) 10 Single arm alternating DB snatch (55/35) 10 TTB (2:00 rest between each round)

WARM-UP: 3 Minutes jump rope 2Xs: 5 Baby squats 5 Gate swings 5 Burpees 5 Ring rows 5 Hollow to arch swings on a bar SKILL: Every 3:00 for 3 rounds: Run 400m 1 Set ME pull-ups WOD: Partner Chipper: 200 DU 40 Partner kick downs 35 Partner push-ups 30 Partner russian twists to the

WARM-UP: 2 rounds of :20 drills Jumping jacks Lunges Arm circles forward Arm circles backwards Bar hang Handstand hold Push-ups Lunge to instep R Lunge to instep L Squats SKILL: 9:00 Ascending EMOM Power snatch M1-3: 3-3-3 (135/95) m4-6: 5-5-5 (115/75) M7-9: 7-7-7 (95/65) WOD: 5 Rounds: 7 OHS (115/75) 7 Thrusters 7 Box jumps

WARM-UP: 400m Run 2Xs: 250m Row 5 Inchworms + push up 10 Lunge to instep 10 Air squats 10 Hollow to arch rolls 1:00 Couch stretch (each side) :30 Pigeon stretch SKILL: :30 hold at the bottom of the squat at the follow weights: 45/35 65/45 75/55 WOD: Running clock with partner: 0-8:00: Max Clean

WARM-UP: 400m Run Group stretch Light weight KB WU 2 Rounds: 10 Goblet squats 10 Russian swings 10 American swings SKILL: “Increase your grace” 30 Clean and jerks (135/95) *All reps are done in sets of 5 touch and go unbroken WOD: For time: 400m Run 15 FSQ (185/125) 400m Run (5:00 Rest) 400m Run

WARM-UP: Shuttle forward Shuttle backward 20 Kicks on your back (10L/10R) 20 Walking lunges 20 Ring rows 20 Squats w/plate. Straight arms out in front (15/10) 10 Burpees SKILL: *After wod  1 Curb to curb farmers carry (32/24kg) 1 Curb to curb run *rest while partner works WOD: “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups