WARM-UP: 3:00 Jump rope 2 X 150m Row 10 Dynamic GMs 10 Lunges with a twist SKILL: 1K Row for time WOD: 4 Rounds 7 Deadlift 16 Front rack DB lunges 50 DUs

WARM UP: 2 rounds Monster walks 20 right 20 left 20 backwards 15 squats with red band SKILL: Strict Press 10-7-5-3 WOD: 4 Rounds 400m Run 20 K2E 20 Ring Dips

WARM UP: 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 burpees over a friend 5 squats 5 jumping squats 5 PVC behind the neck jerk 5 PVC snatch balances SKILL: Snatch 3-3-3-3-3 WOD: 20:00 EMOM M1: 8-10 burpees M2: :45 OH plate hold M3: 10-12 DB Hang Power Cleans M4:

WARM UP: 200m Run 10 Dynamic GMs 10 Jumping Squats 10 V-Ups 10 Burpees 5 Negative T2B SKILL: 3 x 400m Run Resting 1:00 between sets WOD: 5 RFT 2 Rope climbs 12 Dumbbell Push Press 12 T2B

WARM UP: 1 set of fence Drills 10 Lunge to instep 10 Push up hold, jump to squat 5 Burpees 10 Squats 10 Ring rows SKILL: Back Squats 4 sets of 2 reps WOD: 1 Min ME per station, with a :20 transition 3 Rounds through (11:00): M1: ME: FSQ M2: ME: Slamball alternating over

WARM-UP: Plyos SKILL: Into WOD WOD: Mini “SCOOTER” With Partner, share the reps anyway for 30:00: 30 Step-ups 15 Pull-ups 15 Push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift.  

WARM UP: 400m Run 2 X:: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings SKILL: Barbell warm up WOD: For Time: 30 Power Snatch 200 M Run 20 Power Snatch 400 M Run 10 Power Snatch 800 M Run

WARM UP: 8:00 EMOM: M1: 7 Inch Worm + Push Up M2: 7 Burpee Broad Jumps M3: Lunge to Instep (:30 each side) M4: 10 Barbell Thrusters SKILL: Into WOD WOD: 17.5 10 RFT 9 thrusters 35 Double Unders

WARM-UP: 400m Run 2 X 10 banded pull-parts 10 banded sto 10 banded starfish 10 ring rows SKILL: Superset ( 12:00 ) 4 Sets Bench Press X 10 reps + ME Strict pull ups WOD: AFAP in 10 min 2-4-6-8-10,….ECT Hang Power cleans Front Squats CTC Run

WARM UPS: Plyos Banded GM 3 x 10 SKILL: Every 2:00 for 12:00 min complete 5 Deadlifts + 6 Burpee box jump WOD: 4 RFT 7 Push Jerks 14 V-ups 7 Ring Dips