WARM-UP: 200 M Run 1 Set Fence Drills 20 Air Squats 10 Lunge to instep Stretch SKILL: 10 Min EMOM: 2 Heavy Squat Clean (185/125) 3 Burpee over bar WOD: 5 RFT: 200 M Run 20 Air Squats 5 Push Press (135/95)

WARM-UP: Death by burpee WOD: 21-15-9-3-3-9-15-21 (30:00 cutoff) (C2C run between each set) Box Jump (24/20) Ab Mat sit ups WBS (20/14)

WARM-UP: Plyos Calf stretch BBWU SKILL: 1 Mile Run Time Trial WOD: 10 RFT Alternating with a partner: 10 TTB 5 Power Clean (165/115) 5 Burpees over bar

WARM-UP: :30 drills Reach above head and through legs Lunge to instep (:30 each) Push Ups Ring Rows Bar hang SKILL: Reverse DEATH BY STRICT/WEIGHTED Pull-Ups M1: 10 Strict pull-ups M2: Rest M3: 8 Strict Pull-Ups M4: Rest M5: 6 Strict Pull-Ups M6: Rest M7: 4 Strict Pull-Ups M8: Rest M9: 2 Strict Pull Ups

WARM-UP: 200 M Run Plyos 10 Inch worm-push up WOD: “Kelly” (30:00) 5 Rounds 400 M Run 30 Box Jumps (24/20) 30 WBS (20/14)

WARM-UP: 9 min EMOM: M1: Airdyne M2: 10 Lunges/10 slsu M3: Stretch SKILL: 3 Rounds: Max Effort Calories on Airdyne in 2:00 WOD: 15-12-9-6-3 For time (10:00) Front Rack Lunges (95/65) Russian Twists w/ Plate (25/15)

WARM-UP: PVC Warm Up: 10 Pass thru 10 Good mornings 10 OHSQ 5 Fig 8 (each side) PVC Burgner SKILL: 3 Rounds 3 SP + 5 PP + 7 PJ WOD: 9 Min AMRAP: 12 Sit Ups 6 Burpees 3 Snatch (135/95)

WARM-UP: Fence Drills 10 Lunge to instep 10 Inch worms 10 Reach above and through legs 20 Air squats Stretch SKILL: Every 2:00 for 10:00: 3 BSQ with :03 pause at bottom @ 70% 1RM BSQ WOD: For time: 10 Pull ups (185/135) 10 Deadlifts Shuttle Run 8 Pull ups 8 DL Shuttle Run 6

WARM-UP: Group Rotating Ruck Run SKILL: Fireman’s 9/11 WOD with a partner 30:00 AMRAP Partner Carry- C2C each person 2:00 Stepups (together) Fireman’s Tool Carry- C2C each 20 Pike pole thrusts (BB) WOD: 411 Collective burpees as a group (For the 411 first responders)  

WARM-UP: C2C Run 2X: 5 Pull ups 10 Push ups 15 Squats SKILL: “Luke” – Give 5 (click hyperlink to donate!) 5 Min AMRAP 4 Power cleans (155/105) 24 DUs 10 Pull ups WOD: For time: (18:00) 800m Run Then 3 Rounds of: 14 Box Jumps (24”/20”) 14 V-ups 14 KB SDHP (24/16) 800m Run