WARM-UP: 200m Run 1 Set Fence Drills Thunderstruck Burpee Challenge -Everytime they say “Thunderstruck”, perform a burpee Stretch SKILL: 3 Rounds (superset): 10 Strict press (40% of PP to start) ME HS Hold (free stand or against wall) (rest 1:00) WOD: Partner workout (28:00) 30 Rounds for time 20 DUs (30 singles) 4 Burpee over

WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig Good morning Lunges Push ups Stretch SKILL: SNATCH BALANCE from racks 3 Every :90 for 9:00 @ 70-75% of 1 Rep Max Snatch WOD: 6 Rounds: (15:00) 20-18-16-14-12-10 Front rack lunges (total) 10 Hang power snatches (95/65) Shuttle

WARM-UP: 500m Row (easy) 5 Inchworms with a push up 10 Good mornings 10 Jumping squats 10 Lunges with a twist 20 Handstand shoulder taps Stretch WOD: Fight Gone Bad: (17:00) 3 Rounds, 1:00 each station: Wallballs (20/14) SDHP (75/55) Box jump (20) Push Press (75/55) Row (calories) *score is total reps per round POST-WOD:

WARM-UP: 200m Run 2X: 10 Squats 10 Ring Rows 10 V-ups 10 Burpees Stretch SKILL: 12:00 Alt EMOM M1: 5 FSQ from rack M2: 5 Pull ups (see notes) *Add weight to each set of FSQ WOD: Every :90 for 8 Rounds 12 Russian KBS (32/20) 8 T2B 3 G2O (155/105)  

WARM-UP: 3:00 Jump Rope 2X: 1 Set of Fence Drills 1:00 Couch stretch, each side 10 Wall Squats :15 Ring Support Hold Stretch SKILL: Teams of 3: (15:00) 100 Cal on bike *Every 20 calories, everyone completes, 10 Burpees WOD: 9 Min UNBROKEN AMRAP 9 OHS (115/75) 25 DUS 7 Ring dips

WARM-UP: Plyos 10 Pull ups 10 Push ups 10 Sit ups 10 Squats WOD: “Barbra” Plus (42:00) Five rounds, each for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats 1 Sled push down and back (100/50) Rest exactly 3:00 between each round

WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: Tic-Tac-Toe WOD: 3 Min AMRAP 1 C2C Run 6 OHS (95/65) (REST 2:00) 3 Min AMRAP 1 C2C Run 6 Push Press (135/95) (REST 2:00) 3 Min AMRAP 1 C2C Run 6 Front Squats (185/115) (REST

WARM-UP: 1 Set of fence drills Plyos Group Stretch SKILL: Sprints: (12:00) 1:1 work to rest ratio -C2C -200m -400m -200m -C2C WOD: 5 Rounds for time: (15:00) 5 C2B 10 Back squats @ 50% (from the ground) 15 Clapping push ups

WARM-UP: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press Burgener Warm-up SKILL: Hip Power Snatch + Hip Squat Snatch (15:00) Build to a perfect complex every :90 for 7 sets WOD: 8 Min to complete: 100 DUs (200 singles) 40 Pull ups ME G2O (155/105) Score is number of

WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB SDHP SKILL: 3 Rounds (12:00) 20 Banded (red) squats 10 Negative Hamstring curls WOD: 25 Min EMOM: M1: 15 SDHP (75/55) M2: 15 UNBROKEN WBS M3: 20 Butterfly sit ups M4: ME Calorie bike M5: Rest