WARM-UP: 400m Run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Sqauts 10 Wallballs :20 Bar hang 15 Knee above hips 5 Burpees SKILL: 3 Sets of Superset (1:00 rest) 10 Single legged DL with KB’s (each) 15 KBS (32/24kg) WOD: 6 Min AMRAP 200 M Run 5 Bar Muscle

WARM-UP: 3:00 Row 3:00 Banded monster walks (:45 each direction) 3:00 Piriformis stretch on box (:90 each side) SKILL: 12:00 to Build up: Snatch High Pull + Power Snatch + Full Snatch + OHSQ WOD: For Time (15:00) 20 KBS (32/24kg) 30 Alternating Pistols 20 KBS 24 Alternating Pistols 20 KBS 18 Alternating Pistols

WARM-UP: 6:00 EMOM M1: Row M2: Jump Rope M3: :30 Squats/:30 Knee above hip swings SKILL: “Diane” 21-15-9 Deadlift (225/155) HSPU WOD: For Time: (12:00) 1000m Row (5:00 cut) 20 Burpees 800m Run

WARM-UP: 200m Run 1 Set fence drills 2x 10 Toy Soldiers (total) 6 Lunge to instep (total) 10 PVC ohsq :30 Bar hang :30 Handstand hold or plank hold SKILL: 4 SuperSets of: 6-10 Weighted Pull-ups 6-10 Weighted Ring Dips (rest :90) WOD: 9 Min Amrap: 1 Shuttle Run 12 LHPU 8 OHSQ (115/75)

WARM-UP: :30 Drills: 2Xs Jacks Ring row Good morning Bar hang Calf stretch (:15 each) Baby squats SKILL: 3 Rounds: 200 M Run ME UB TTB WOD: For Time: 200 M Run 10 Pull-Ups 5 FSQ (165/115) 400 M Run 15 Pull-ups 10 FSQ 800 M Run 20 Pull-Ups 15 FSQ

WARM-UP: Group Plyos 20 Vertical tosses with slam ball WOD: Teams of 4 200 WBS (20/14) 160 Burpees 80 Power Cleans (135/95) 800m Run 8 CTC Sled Pushes (150/100)

WARM-UP: 2 Rounds: 200m Row 20 Banded Monster walks (each direction) -Forward -Backward -Left -Right 10 Wall squats w/ red bands just below knees – slow and controlled 5 Inch worms + Push-up SKILL: 6:00 EMOM to build to a heavy 3 rep Deadlift WOD: “Helen” 3 RFT 400m Run 21 KBS (24/16kg) 12 Pull-ups

WARM-UP: 200m Row 20 Kicks 200m Row 20 Pelvic raises 200m Row 20 Scorpions 200m Row 20 Banded good morning SKILL: Rope Climbs! WOD: 20:00 to Complete: 100 Double Unders (2:00 cut) 50 Barbell Thrusters (45/35) Then: Remaining time is an AMRAP of: 16 Alternating DB Snatches (total) 12 Burpees 500m Row

WARM-UP: 2 Rounds: 200m Run :30 Hollow hold :30 Arch hold 10 Spiderman crawl into lunge to instep 15 Single leg pelvic raises (each) 4 Inch worms + PU SKILL: Handstand Practice WOD: 21-15-9 Squat Cleans (135/95) Clapping Push-ups

WARM-UP: 200m Run 10 Pvc thrusters 15 Ring Rows 200m Run 10 Pvc thrusters 15 Push-ups 5 wall walks 3:00 group stretch SKILL: 10:00 of Muscle up Drills 3 Sets: 2:00 to Complete: 2-4 Muscle ups 10 Air Squats CTC Run WOD: 3 Rounds (12:00) :40 Max Effort :20 Walking Rest Bike for Cal Box