WARM-UP: 250m Row 5 Inch worms 10 Burpees 15 Air squats 20 Seal jumps X 2 SKILL: 12 min EMOM Min 1: Ring push ups- 10 Min 2: Wallballs -12 Min 3: KB SDHP- 15 WOD: “AMY” 3 Rounds of 10 HSPU 50 DU 2 Rounds of 250 Row 20 BXJ ( 24/20 ) 1

WARM-UP: Curb to curb 20 pelvic raises CTC 20 kicks CTC 20 single leg raises ( 10 ea ) CTC 20 scorpions SKILL: Monster walks 20 steps forward 20 steps backwards 20 steps left 20 steps right X 2 rounds Barbell warmup WOD: 25 min AMRAP Teams of 3 P1 – 400m Run P2 –

WARM-UP: 400m run PVC complex 2 x 20 jumping jacks 15 air squats 10 LHPU 5 burpees SKILL: Find 3 Rep max Bench Press 5 x 3 then @ 80% of 3 rep max 1 set ME WOD: 8 min AMRAP 10 push ups 10 sit ups 10 air squats 2 min rest 8 min

WARM-UP: 3:00 Min jump rope Plyos SKILL: Indoor Shuttle run X 3 rounds Score will be slowest time WOD: For Time: (20:00) 40 Wallballs (20/14) 40 DU 30 KB swings ( 24/16 ) 30 Burpees over bar 20 Chest to bar 20 Power Cleans (135/95) 10 Front squats 10 STO  

WARM-UP: 1 Shuttle run forward 1 Shuttle run backwards 10 Ring rows 10 Squats 5 Inch worms 5 Burpees Group stretch SKILL: BB warm up: 10 BB FSQ 10 BB Squat cleans 10 BB Presses 10 BB Push Presses 10 BB Push Jerks WOD: 5 Min EMOM 200m Run with slam ball (30/20) 6 Squat

WARM-UP: 3:00 Jump rope 2X: 10 Push ups 10 Wall squats 1 Set of fence drills 5:00 Group stretch WOD: Teams of 2: (35:00) 1600m Run (800m each) 100 Pull ups 200 Squats 300 DUs 800m Run (400m each) 50 Burpees 100 Sit ups 200 DUs (Rest 2:00) At 37:00 For time: 60 BSQ (135/95)

WARM-UP: 3 Rounds of box jump overs 2 rounds: :15 Ring support hold :10 Ring catch hold 5 Ring dips 10 Wall squats 5 Lift hand burpees 3:00 Stretch SKILL: 2 Rounds 2:00 Box step overs with KBs in hand (24/16) 2 Minute rest between sets WOD: Snatch warm up (w/bb) -Burgner warm up -10

WARM-UP: 2:00 Jump rope warmup 10 Burpee broad jumps 10 Ring pull ups 10 T2Ring 3:00 Pec mobility 3:00 Group stretch SKILL: 10:00 Muscle up drill work WOD: AMRAP in 12 mins 75 Wall balls (20/14) 90 DUs/ 180 singles 10 Muscle ups

WARM-UP: 500m Row :30 Bar hang 10 Lunges each leg 10 V-ups 10 Lunge to Insteps Group stretch :90 calf smash R :90 calf smash L SKILL: 12:00 to build to a heavy 3 rep touch and go power cleans with a :3 pause landing, immediately into a front squat WOD: 3 Rounds: (10:00) 10

WARM-UP: 1 shuttle run 10 wall squats 10 burpee pushups 3:00 Banded shoulder stretching SKILL: Push Press (12:00) 8 minutes build to a heavy set of 3 @70% of above 1 ME set WOD: 24 min EMOM m1- 6-10 burpees m2- 15-18 KB swings m3- 10-15 box jumps m4- 15 empty BB thursters (45/35)