WARM UP: 200m Run Plyos SKILL: Junk yard dog! WOD: 3 RFT (30:00) 500m Row 25 Hand-Release Push-ups 50 Air Squats 400m Run

WARM UP: 3 Rounds: 8 Good Mornings + Plate (15/10) 8 Ring rows 8 Straight Leg Sit-ups 8 Push Ups 1 Wall Walk + 10 Shoulder Taps SKILL: 10 min Find 1 RM weighted pull up WOD: 16min EMOM :45 sec ME :15 transition Cal on bike V-Ups Cal on Row Burpees

WARM UP: CTC before each movement 20 Pelvic raises 20 Straight leg kicks 20 AIr squats 20 Walking lunges 20 Banded GM SKILL: Rope Climb Review WOD: For Time: 8 Deadlifts ( 315/225 ) 40 weighted sit-ups (20/14) 80 Double unders 4 Rope climbs ( 2 for 1 modifications – 8 ) 80 Wall Ball

WARM UP: Plyos SKILL: Into WOD WOD: 4 rounds 2 x CTC sled push ( 180/140 ) 400m Run 30 Hollow rocks CASH-OUT: Push ups Banded Pull Aparts

WARM UP: 6:00 EMOM M1- :45 Row M2: Lunge to instep ( :30 Each Side ) M3: Burpee jump into air squat SKILL: 12 Min EMOM ODD: 3 Push press ( @80% of RM ) EVEN: 5 Box Jumps (30/24”) WOD: 27-21-15-9 Thrusters(65/45) Calories row Burpees

WARM UP: X2 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 Burpees over a friend SKILL: 12min to find 1 RM Clean and jerk 5-3-3-1-1-1-1 WOD: 12 Min AMRAP 12 KB Swings ( 32/24kg ) 9 TTB 6 KB STO ( 3 Per Side ) CTC Run

WARM UP: Plyos SKILL: Set up for WOD WOD: 24min AMRAP 10 Cal Row 20 Russian twist 10 Cal Bike 20 SL KB DL ( 10ea leg) 200m Run

WARM UP: Plyos PVC Warm up SKILL: Into WOD WOD: Teams of 2: 4 Rounds of: 200 M Run together 4 Alternating rounds of: 6 Push Jerks (135/95) 9 Box Jumps (24/20) 12 WBS (20/14)

WARM UP: 200m Run PVC X 2 10 Pass thur 10 Fig 8 10 GM 10 Front squats 5 Push press SKILL: Every :90 for 9Min 3 Burpees 5 Heavy thrusters ( 75-80% of 1RM ) WOD: For Time: 150 Double unders 21-15-9 Deadlifts (225/155) Clapping push-ups Then,… 150 Double unders