WARM-UP: Ladder drills 2 rounds: 10 Pvc pass throughs 10 Pvc good mornings 10 Pvc OHS 5 Narrow grip OH squats with :5 pause at the bottom with a pvc 5:00 group stretch SKILL: Every :75 for 10:00 (8 sets) 2 Push Press increasing in weight WOD: “FRAN!” (10:00) 21-15-9 Thrusters (95/65) Pull-ups

WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: “Annie” 50-40-30-20-10 Double unders Abmat sit ups WOD: 12 min AMRAP 9 Hang power snatches (95/ 65) 12 LHPU 15 Box jumps (24/20)

WARM-UP: 1 Set of fence drills 10 Push ups 10 Jumping Squats Plyos Group stretch WOD: Teams of 3 or 4 Waterfall Style 3 RFT (35:00) 400m row 20 Slamballs ( 30/20 ) 25 KB swings ( 24/16 ) 20 Wallballs 20 T2B Cash-out: Indian run

WARM-UP: 2X: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press SKILL: 3 Sets (:90 rest between) 12-15 Banded Lat Pull-downs :30 L-Sit WOD: 12:00 min to Run 400m Find 1 rep max squat clean 8:00 min to Run 600m ME Deadlifts ( with max squat clean weight ) 6:00

WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB SDHP SKILL: 16min EMOM Min 1 : 8 al air dyne Min 2: 30 Russian twist (total) 25/15 Min 3: 8 Back Squats at 50% from the ground Min 4: Rest WOD: 12 min AMRAP 6 Hang power cleans (135/95) 8 Push jerks 4

WARM-UP: 2X: 20 Jumping Jacks 5 Dive bomber inchworms 10 PVC thursters :30 Hollow body hold on ground 150m Row SKILL: 12:00 min to Find 1 rep max Thruster from rack WOD: For Time 100 DU (200SU) 40 KB swings (24/16) 30 Abmat sit ups 20 Wallballs (20/14) 10 T2B 5 C2B 10 T2B 20

WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats :15 Ring support hold SKILL: Banded Hip and shoulder mobility 33 Burpee Test WOD: For Time 1 Clean and jerk (155/105) 1 Round of Cindy 2 Clean and jerk 1 Round of Cindy ……. 10

WARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings (arch/hollow = one) SKILL: 15 Min to compete: 3 X 500m row time trials WOD: 3 RFT (16:00) 400m Run 10 Push-ups 15 Toe to Rings 20 12” box jump overs

WARM-UP: 200m Run 1 Set of Fence Drills PVC Shoulder warm-up WOD: Teams of 2 800m Run (alt 200m) 100 Walking lunges (each leg) 100 Partner push ups 100 Partner ab mat sit ups 100 Pull ups 800m Run (alt 200m)  

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters SKILL: For Time 21 Thrusters ( 45/35 ) 6 Single leg burpees over bar 15 Thrusters 6 Single leg burpees over bar 9 Thrusters 6 Single leg burpees over bar WOD: 20:00 AMRAP 400m Run ME Power