WARM UP: PVC: 10 Pass thrus 5 Around the world (R and L) 10 Front rack lunges 3 Rounds of Cindy SKILL: 5×5 Push Press Build up to a 5RM WOD: 3 RFT 10 Front Rack Lunges 15 Power Cleans 20 TTB

WARM UP: 200m Run 10 Lunge to instep 5 Walk walks 10 Wall squats 5 Burpee broad jumps SKILL: Not for time 3-4 rounds 1-3 Rope Climbs ME L or tuck sit on boxes 6 Shoot throughs WOD: “NANCY” 5 Rounds for time 400m Run 15 OHS (95/65)

WARM UP: 4x Shuttle Runs SKILL: Into WOD WOD: 3 Person WATERFALL AMRAP 24:00 C2C Sled Push 10 SB 30 Russian Twists 10 BXJ

WARM UP: Plyos SKILL: 12 Min EMOM M1: 8-10 HSPU M2: 1 Shuttle run WOD: “Scotty Deem” SAFD fallen firefighter AMRAP in 11 Minutes 5 DL 18 WBS 17 Burpees over the bar

WARM UP: 20 Jumping Jacks 20 Seal jumps C2C Run PVC shoulder work: SKILL: 8 Min EMOM 3 Power Snatch 30 DU WOD: ONLINE AGE QUALIFIER #3 21-15-9 Shoulder to overhead (135/95) C2B

WARM UP: 200m Run Plyos SKILL: Pistol work WOD: 20:00 AMRAP 20 Burpees 20 Wall Ball Shots 20 V-ups

WARM UP: Rounds: C2C Run 20 Seal jumps 10 Reach throughs 3 Inchworms + 3 Push up :30 Bar Hang 10 Hollow to arch swings 3 Wall Walks + :05 Hold C2C Run SKILL: Every 2:00 for 10:00 5 Shoulder Press WOD: 30-20-10 reps for time DB Push Press T2B

WARM UP: 2 Rounds: 1:00 Jump rope 5 Walking inchworms 10 Dynamic GMs SKILL: 3 rounds not for time 2 C2C Sled pushes :30 Ring Support :30 Hollow hold WOD: 15:00 AMRAP 5 Box Jump 10 Push Ups 15 KBS

WARM UP: 2 Rounds: 1 Shuttle run 10 Lunge to instep 10 Ring rows 10 Wall squats SKILL: Every 2:00 for 10:00 1 Clean Pull + 2 Power Clean WOD: For Time 21-15-9 FSQ Pull-ups *200m run only BETWEEN rounds. No run at the end.

WARM UP: 400 m run Plyos 400 m run SKILL: BB Warm Up WOD: 24 min AMRAP 200 meter run 12 Box Jumps 9 SDLHP 6 Burpee pull-ups