WARM-UP: 3Min Jump rope 2 rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support SKILL: Flight Simulator (12:00) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders WOD: “ Fran “ 21-15-9 Thrusters Pull ups

WARM UP: Plyos SKILL: Straight to WOD WOD: EMOM # 1 x 4 M-1 ME for :45 pull-ups M-2 ME for :45 push-ups M-3 ME for :45 30 AS 3:00 rest EMOM # 2 x 4 M-1 200 m run M-2 ME for :45 T2R M-3 ME for :45 HS hold

WARM UP: CTC before each movement 20 Pelvic raises 20 straight leg kicks 20 AIr squats 20 walking lunges 20 Scorpions SKILL; Junk yard dog WOD: Teams of 2 800m Run 30 Power Clean and jerks 30 Synchronized Burpees over bar 60 Synchronized Sit ups 30 Synchronized Burpees over bar 30 power clean and jerks

WARM-UP: 20 Monster Walks Fence Drills 20 Jumping Jacks 20 Seal Jumps 10 Lunge to Instep 20 Pelvic Raises :30 Handstand Hold 15 Good Mornings 10 Burpee Broad Jumps 15 WBS SKILL: Post WOD 3 Rounds Not for Time: 1:00 Plank :30 Ring Support Hold at the top 10 Strict Pull-ups 50 Double Unders WOD:

WARM-UP: 9min EMOM Min 1: :45 sec row Min 2: 10 wall squats Min 3; 12 reach throughs SKILL; Post WOD Mobility WOD: 4 RFT 400m Run/ 400m Row ( alt rounds ) 10 Horizontal Ring Rows 10 KB swings 10 Box jumps

WARM-UP: 200m Run 10 PVC pass throughs 7 Fig 8 2  x 10 PVC push press 10 PVC front squats 10 PVC thrusters 10 Push ups SKILL: 4 Min EMOM *Every Minute for 4:00 Complete the following: 8 Thrusters ME burpees with reminder of min Rest 1 Min 3 Rounds WOD: 10 Min AMRAP 10

WARM-UP: X2 30 sec drills Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: T2B practice WOD: “Fight Gone Bad” 3 Rounds 1 min ME at each station 1min Rest after Row Wallballs Sumo Deadlift high pulls Box jumps Push press Cal row Total reps after each round

WARM-UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Drop squats- 4 inch 5 Drop squats-above parallel 5 Drop Squats -Parallel) 5 Drop squats- full depth 5 Jumping squats :15 Ring support hold 10 SLSU SKILL: Heavy-ish back Squats Every 2:00 min for 8:00 min WOD: For Time 400m SB

WARM-UP: 200 m Run Group Stretch 8:00 200 m Run SKILL: Straight to WOD WOD: Buy In – 100 DU / 300 SU 15- Ring Rows 50- MB Squats 15- Ring Rows 50- MB SU 15- Ring Rows 50- WBS 15- Ring Rows CashOut – 100 DU / 300 SU

WARM-UP: Quick Plyos Calf Stretch 10 Inch Worm + Push up 10 Straight Legged Sit Ups 15 Banded Good Mornings 15 Banded Back Extensions *have green and purple bands out SKILL: Straight into WOD WOD: Partner “Mc Ghee” 30 MIN AMRAP 5 Deadlifts 13 Push Ups 9 Box Jumps *alternating Rounds