WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: “Isabel” (19:00) 8:00 for athlete 1 (3:00 rest – transition) 8:00 for athlete 2 30 Snatches for Time (135/95) WOD: Overhead Squat 15-12-9-6-3

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: “Isabel” (19:00) 8:00 for athlete 1 (3:00 rest – transition) 8:00 for athlete 2 30 Snatches for Time (135/95) WOD: Overhead Squat 15-12-9-6-3

WARM UP: 200m Run 2 x Monster walks 10 Monster band squat with elbows in FSQ position. 5 Inchworms w/calf stretching in middle :30 Hollow hold :30 Superman hold 10 Hollow/arch swings SKILL: Every 2:30 perform: 3 Front squats @ 80% of 1RM WOD: 10min AMRAP 35 DU 8 T2B

WARM UP: 1 Shuttle Run 3 rounds -5 Baby Squats (not rushed) -5 Ring Rows -5 Burpees 20 reps of each Monster Walk: Left, Right, Forward, Backward 10 PVC Pass through 15 OHSQ w/red band on knees SKILL: Every :90 for 12:00 (8 sets) 2 Hang Snatches @ 80% of 1RM Snatch WOD: 8:00 AMRAP

WARM UP: Plyos SKILL: Into WOD WOD: 3 Person Team Follow the Leader 24:00 AMRAP C2C Sled Sprint (50/80) 15 SB SU (20/30) 10 Pull-ups 10 BPs 400m Team Run After Every 3rd Round

WARM UP: Plyos Fence Drills 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats SKILL: Team Relay 20/15 Calories on Bike Broad Jump 100’ Bear Crawl 100’ WOD: “The HEAVY Chief” (19:00) 5 Rounds 3 MIn AMRAP of: 3 Power Cleans (165/115) 6 Push Ups 9 Air Squats 1 Minute Rest

WARM UP: Plyos Fence Drills 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats SKILL: Team Relay 20/15 Calories on Bike Broad Jump 100’ Bear Crawl 100’ WOD: “The HEAVY Chief” (19:00) 5 Rounds 3 MIn AMRAP of: 3 Power Cleans (165/115) 6 Push Ups 9 Air Squats 1 Minute Rest

WARM UP: 9:00 AMRAP 1:00 Bike 10 Lunge to Instep 3 Inch Worms + 3 Push-ups 10 PVC Pass Throughs 10 PVC OHSQ SKILL: Open WOD 18.3 2 RFT (14:00) 100 DU 20 OHSQ (115/80) 100 DU 12 Ring Muscle Ups 100 DU 20 Dumbbell Snatches (50/35) 100 DU 12 Bar Muscles WOD: 2 RFT

WARM UP: Everett WU 10 Cal Bike 10 Russian KBS at weight 10 American at weight SKILL: Set up for WOD WOD: 25min EMOM: M1: 6-10 Slam Ball to Shoulder (not over) (70/50) M2: 15-20 Sit Ups M3: 15-20 KBS (24/16) M4: :45 Plank Hold M5: :45 ME Bike

WARM UP: 3:00 Jump Rope 3 Rounds: 10 No thigh push-up’s 10 PVC OH Squats C2C Run SKILL: Into WOD WOD: 10 Min AMRAP: 25 DU 4 Push Jerks @ 70-75% 1RM Push Jerk C2C Run 2:00 Rest/change weights 10 Min AMRAP: 25 DU 4 OHSQ @ 70-75% of 1RM OHSQ CTC Run