WARM UP: Plyos SKILL: Set up for WOD WOD: 21-18-15-12-9-6-3 For Time-24:00 cap Mountain Climbers (ea. step is half rep) Slam Ball Sit-ups (15/20) Squats (hugging plate/45/25) Russian Twists (45/25) WBS (20/14) 150 m Row Between Ea. Round  

WARM UP: 2 rounds: 1:00 Row 5 Inchworms 5 Tempo Push ups (:03 down, :01 bottom hold, regular up) 5 Burpees 10 GMS 10 Wall Squats SKILL: 4 X 500m Row WOD: 21-15-9 Push Press (135/95) Power Cleans

WARM UP: 10:00 AMRAP 10 Calorie Bike 10 BB GMs 10 BB BSQ 10 BB PP 10 Banded Face Pulls 6 Burpees SKILL: Every 2 Minutes for 8 Minutes 8 Deadlift WOD: 16:00 EMOM M1: 5 Man Makers (55/35) M2:10-12 Burpees M3: 10/8 Calories on Bike M4: 20-25 Hollow Body Rocks  

WARM UP: 2 Rounds 10 Banded KBS (use normal KB weight W/red band) 10 Walking lunges 10 GMs 10 Ring Rows SKILL: Rope climbs WOD: 10 Min AMRAP 5 KBS (32/24) 10 Overhead Lunges with 45lb Plate (5 per leg) 1 Rope Climb

WARM UP: CTC 20 Monster walks in all directions with red band 20 Pelvic tilts with red band 10 Squats with red band 10 WBS with red band 5 Burpees to vertical jump SKILL: “Karen” 150 WBS for time (20/14) WOD: Team of 2, Run Relay: 2400m Run CASH OUT  

WARM UP: 25 Single unders :30 Bottom squat hold 10 Squats with arms reaching overhead 25 Single unders R 25 Single unders L :10 Top of ring support :10 Bottom of ring support 5 Ring dips 10 Push ups 25 DUs (Penguins) SKILL: Every 3:00 for 12:00 (4 rounds) 10 Backsquats at 55% WOD: 10

WARM UP: 200m Run 50ft Bear Crawl (red pole to red pole is 25ft) 3 Forward rolls 25ft Crab walk 3 Forward rolls 25ft Duck walk 2X 10 Ring Rows 10 Lunge to instep 10 Hip PVC Power Snatches 10 Hip PVC Power Cleans SKILL: 4 X 50 foot Handstand walks WOD: “Viola” 20 Minute

WARM UP: Plyos SKILL: Set up for WOD WOD: 3 Rounds 7:00 AMRAP 10 DB Man Makers Over a Box (20/35) CTC OH DB Walk (20/35) 20 DB Shoulder Rack Squat (20/35) 10 DB SU 5 Cal Assault Bike 3:00 Rest    

WARM UP: CTC Run 5 Traveling Inchworms 10 Hollow/Arch Swings 15 Squats 10 BB Hang Power Cleans 10 BB Front Squats SKILL: Into WOD WOD: “Tama” 800m Single Arm Farmers Carry (45/35) 31 T2B 31 Push ups 31 Front squats (95/65) 400m Single Arm Farmers Carry (45/35) 31 T2B 31 Push ups 31 Hang Power

WARM UP: CTC Run 30 Banded pull apart 10 Banded starfish 10 Banded shoulder press 10 Push-ups 10 Zercher Squats w/slamball SKILL: 3 Rounds, not for time 4 Bench Press @ 70% 8 Weighted Pull ups 16 Slamballs (30/20) Shuttle Run with Slamball (Rest 2:00) WOD: Bodybuilding accessory work: 3 Rounds: NFT 8 Half Kneeling