WARM UP: 2 Rounds: 10 Good Mornings w/ Plate 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead :60 couch stretch on :30 Calf Stretch on Rig SKILL: 4×16 Alternating Pistols WOD: 5:00 to Complete: 21-15-9: Power Snatch Burpees Rest 4:00 5:00 to Complete: 15-12-9: Power Snatch

WARM UP: 3x 200m row 200m run 10 Burpees 200m backwards run SKILL: 50 Banded Squats WOD: 50/40 Calorie row 50 Thrusters with 50 Ring rows 50 Wall-ball shots 50 Russian Twists 50/40 Calorie row

WARM UP: Plyos SKILL: 3 rounds of Cindy 5 Ring rows 10 Push ups 15 Air squats WOD: Teams of 2 “Annie meets Angie” 50 DU 200 Pull ups 40 DU 200 Push ups 30 DU 200 Sit ups 20 DU 200 Air squats 10 DU

WARM UP: 9min EMOM Min 1 : Shuttle Run Min 2 : 10 Lunge to instep Min 3 : 12 Barbell GM SKILL: Barbell Warm up WOD: 24 Min total 10 min to complete: Find 1 rep max Clean 8min to complete: 800m run ME Deadlifts @ 1RM clean 6min to complete: 400m run ME

WARM UP: 400m Row 7 Inchworms with a push up X2 8 Lunges with a twist 10 Jumping squats 10 Reach throughs SKILL: Teams of 2 Complete 2000m Row WOD: 16 Min EMOM Min 1 : 10/8 Cal on Bike Min 2 : :45 Plank Min 3 : 10 SB over shoulder Min 4 :

WARM UP: 200M Run 10 BB thrusters 10 KB swings 10 SLSU 10 Box jumps 10 Wallballs 10 Hollow/Arch 10 Ring row SKILL: Straight to WOD WOD: For Time: Fran 21 Thrusters 21 Pull ups Eva 800m Run 30 KB swings 30 Pullups Annie 50 DU 50 AB mat sits Kelly 400m Run 30 Box

WARM UP: 3:00 jump rope 2X: 20 Jumping jacks 10 Wall squats 10 Lunges :10 Ring support hold :10 Ring dip support hold SKILL: 12:00 min Barbell 3-Point Lunge 5 x 3 each leg WOD: 10 Min AMRAP CTC 10 V-ups 20 DU

WARM UP: 200m run 2 rounds: 1 Set of fence drills 10 Lunges 10 Air squats 10 GM 10 Push-ups SKILL: Every 4:00 Min for 12min complete 400m Run 20 WB WOD: Teams of 2 17:00 Min of 60 Deadlifts 30 Burpees 60 Front squats 30 Burpees 60 Push Press 30 Burpees AMRAP with remaining

WARM UP: Plyos SKILL: “Bring Sally Up” WOD: 24 min AMRAP “Kinda Cindy” Teams Of 2 200m Run ea. 5 Pull-ups ea. 10 Push-ups ea. 15 Airsquats ea.  

WARM UP: Plyos SKILL: Barbell Warm up WOD: 4 Rounds for Load 5:00 to complete 400m Run 15 OHS Rest remainder of 5:00