WARM-UP: With a partner: C2C partner carry 10 Synchro push-ups 10 Synchro sit-ups 10 Partner WB tosses over pull-up bar WOD: 3:00 work,1:00 rest 200m Row 12 Burpees 12 KBS (24/16kg) CASH-OUT: Glute work.  

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters WOD: 3 RFT 600m Run 25 Slamballs ( 30/20 ) 25 Slam Ball Squats 25 Toe to Rings

WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 push ups SKILL: Every :15 for 5:00 perform 1 FSQ until failure (115/75) *Bar stays in Front Rack (rest 3:00) Every :15 for 5:00 Perform 1 Shoulder Press until failure (75/55) *Bar stays overhead WOD: “AMY” 3 Rounds:

WARM-UP: 200 M Run 2x’s 16 lunges 10 Air Squats holding #15/10 out in front SKILL: 4 Super Sets of: 10 Russian Ham curls 6 Shin to feet jump (rest 1:00) WOD: 3 Rounds :40 Max Effort :20 Walking Rest Bike for Cal Box Jump Overs (24/20”) V-Ups REST

WARM-UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 10 Squats w/ red bands :30 Bar hang 10 Pass Throughs 15 OHSQ w/ red bands SKILL: With Barbell: 20 SnatchBalances 20 Tall Snatches 20 Hip Snatches WOD: 18:00 AMRAP 1 Rope Climbs 2 OHSQ (135/95) 1 Rope Climbs 4 OHSQ 1

WARM-UP: 3 Rounds: 200m Run 15 Squats 10 Abmat Situps 10 Pushups WOD: 30:00 AMRAP 400m Run 40′ Overhead Walking Lunges Out (45/25) 15 Slam Ball over the Shoulder (30/20) 20 Burpees 40′ Overhead Walking Lunges Back (45/25)

WARM-UP: 1 Shuttle Run 10 Squats 10 Push ups 1 Shuttle run 10 PVC thrusters 10 Burpees SKILL: Every 90 Sec- 3 Thruster form the ground for 6 sets WOD: TEAMS of 2 1200m Row 80 KB swings (24/16kg) 60 Sit ups 40 FSQ (115/75) 20 burpees 40 FSQ 60 Sit ups 80 KB swings

WARM-UP: Shuttle Run Light weight KB X2 10 Gob squats 10 Russian swings 10 American swings SKILL: Core Blast!! – after WOD 6 Rounds (:15 rest between) Complete 10 Supermans, then hold plank for remainder of min. WOD: 5 Min AMRAP: 6 STO (135/95) 6 Pull ups REST 3 MIN 5 Min AMRAP: 6 Power