WARM-UP: 200m Run PVC warm-up: 10 Pass throughs 8 OHS 6 Snatch balances to 6″ squat SKILL: 10:00 to build up in weight 3 Touch and go power snatches WOD: 18:00 to complete 4 Rounds: 15 WBS (20/14) 15 Pull ups 7 FSQ (135/95) 1 Shuttle run 1:00 Rest between rounds

WARM-UP: 2 Rounds: 1 Shuttle run 10 Wall squats 8 Lunge to insteps 6 Push ups SKILL: “NANCY” (20:00) 5 Rounds 400m Run 15 OHS (95/65) WOD: 6 Min EMOM M1: Full sprint on bike M2: 10 Slamballs (30/20) M3: 5-10 Burpees ***SCORE- bike calories  

WARM-UP: 200m Run 1 Set of fence drills 5 Inchworms 10 Jumping squats for height 15 Ring rows 20 Pelvic Raises SKILL: 3 x 5 of Man Makers *increase weight each round if possible. Man-Maker: -right lunge -left lunge -push-up -right arm row -left arm row -squat clean thruster WOD: For Time: (20:00) 4 Power

WARM-UP: 2 Rounds 200 M Run 10 Lunge to instep 8 Burpees 6 Squats with plate out in front 4 HSPU (2 Wall walks) WOD: OPEN WOD 16.4 13 Minute AMRAP 55 DL (225/155) 55 WBS (20/14) 55 Calories on rower 55 Handstand push ups      

WARM-UP: PVC warm up -Pass through – Around the worlds – Good mornings 3 Rounds of Cindy 5 Pull ups (strict if possible) 10 Push ups 15 Squats SKILL: Power cleans (12:00) Working to a heavier sets of 5 touch and go power cleans, starting @ 50% of your Squat clean 1 rep WOD: For

WARM-UP: 3 Rounds: 10 Good Mornings 10 Squats 10 Burpees 10 Ring Rows Group stretch SKILL: 3 Rounds (12:00) 20 Banded GMs 15 Squats with red band right below knees 1:00 Pelvic raise hold WOD: 10 minute AMRAP 16 Push-ups 14 Pull ups 12 KBS (24/16) 10 Single arm KB push press (5L/5R)  

WARM-UP: 400m Run 1 Set of fence drills 2 Rounds: 20 Jumping jacks 10 Squats 10 Spiderman crawls 5 Wall walks SKILL: 16 Min EMOM: Back Squats & HSPU Odd: 6 BSQs @ 65% Even: 3-6 HSPU WOD: “Grace”(8:00) 30 C & J (135/95)

WARM-UP: 1 Shuttle run 5 Inchworms to a dive bomber 5 Burpee broad jumps 10 Ring rows 10 Wall squats 3:00 Group stretch SKILL: 3 Rounds for a superset (15:00) 12 Bent over KB rows (6R/6L) immediately into 10 Strict t2b (1:00 Rest) WOD: For time (15:00) Row 500m 25 Burpees over rower Row 400m

WARM-UP: Light KB Warm up: 200 M Run 20 Russians 200 M Run 20 Gob Squats 200 M Run 20 Push ups 200 M Run 20 American WOD: For Time: (22:00) 30 WBS (20/14) 800m Run 30 Box jumps (24/20) 600m Run 30 Pull ups 400m Run 30 KBS (32/24) 200m Run 30 Walking Lunges

Bring a friend to class day! Regularly ran classes at 8 am and 9 am.   WARM-UP: Outdoor Plyos 10 Squats 10 Sit ups 10 Lunges Group stretch SKILL: Partner Row (10:00) Row 2k P1: Rows P2: OH plate hold (45/25) WOD: