WARM UP: Fence Drills Light KB WU 2 Rounds: 10 Gob squats 10 Russian swings 10 American swings 10 Push ups 10 Slsu PVC WU SKILL: Barbell Warm-up WOD: “The Bear Complex” Power Clean Front Squat STO Back Squat Push Press = 1 Cycle, Complete 7 unbroken cycles 5 Rounds for Load and Time

WARM UP: 200m run 2x 5 inchworm + push up 10 lunge to instep 10 air squats 10 hollow rocks 10 supermans 200m Run SKILL: Post WOD Mobility WOD: Team of 3 Waterfall WaterFall Style CTC Sled 400m Run 25 AB mat sit ups 3 Rounds

WARM UP: 2 Rounds of :30 drills Jumping Jacks Lunges Arm circles Bar hang Handstand hold Push-ups Lunge to instep Squats SKILL: 12Min to Find 1 Rep Max Thruster 5-3-3-1-1-1-1 WOD: 12Min AMRAP 12 KB swings CTC Run 6 Push Jerks

WARM UP: 200 m run 2 X 10 PVC pass throughs 10 Fig 8 10 Push ups 20 Banded pull aparts SKILL: Bench Press 4 X 8 Load each set WOD: 20 Min EMOM Min 1 : 200mRun * Modify with shuttle run Min 2 : 20 Russian twist Min 3 : 10-8 Burpee box

WARM UP: CTC before each movement 20 Kicks on back 20 Walking Lunges 20 Ring Rows 20 Squats 10 Burpees SKILL: Barbell Warm-up WOD: “T.U.P.” 15-12-9-6-3 Power Cleans Pull ups Front squats Pull ups theunquietprofessional.org U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by

WARM UP: 400M Plyos SKILL: 1 Mile Run WOD: Teams of 2 For Time 100 Cal AD 50 WBS 50 MB Linges 50 Push-ups 50 Kick Downs 50 Push-ups 50 MB Lunges 50 WBS

WARM UP: C2C Run :30 Bar Hang C2C Run 1:00 Jump Rope C2C Run 20 Air Squats C2C Run 10 Inch Worm+Push Up SKILL: Straight into WOD WOD: For Time: 50/40 Cal Row 25 Burpee Box Jumps 100 Double Unders 25 Dumbbell Power Clean and Jerk 50 Air Squats 25 Pull Up – TTB 800m

WARM UP: 2 Rounds: 10 Cal Bike 10 Russian Swings 10 American Swings 10 Ring Rows 5 Burpees SKILL: Banded Stretching: Hips and shoulders WOD: Double TABATAS (25 min) :40 Effort :20 Rest for 5 Rounds Airdyne Sprint Burpees To Plate Kettlebell Swings Double Unders Pull Ups

WARM UP: 1 set fence drills 10 Squats with Wallball 10 inch worm+push up 10 Lunge to instep 10 SLSU SKILL: 7 Min EMOM 2 Heavy Thruster *from ground 3 Burpee Over bar WOD: 15 Min AMRAP: 7 Clean and Jerk 9 WBS to a 10” target 11 Sit Up’s with Wall Ball