WARM UP: 2:00 Bike 2:00 Jump Rope :60 Downward dog stretch :30 R Lunge to instep :30 L Lunge to instep 20 Ice Skaters 10 Good Morning with plates (25/15) 5 Burpee Broad Jumps 5 Burpee Vertical Jumps SKILL: 12 Min EMOM Odd: ME :45 Double under Even: ME :30 Calorie Bike WOD: 10 AMRAP

WARM UP: 1 Set Fence Drills 6 Burpee Broad Jumps 8 Vertical Ring Rows 10 Lunge To Instep 6 Burpee Vertical Jumps 8 Squats 10 Lunges Stretch: Forearms and hips 2X10 (both legs) Split Squat with Red/Black Band SKILL: Every :90 for 10:30 minutes (7 sets) -2 X 5 Split Presses @ 50% of Strict

WARM UP: 300m Row 400m Run Pole Game 10 PVC Pass Thru 10 PVC Front Squats 10 PVC Push Press 10 PVC Thrusters 10 PVC OHS against rig :30 Hollow hold with PVC :30 Superman hold with PVC 10 Hollow Arch Swings SKILL: Every 2 Minutes for 12 Minutes 2 Hip Snatch + 2 Hang

WARM UP: CTC 5 Burpees 5 Burpee Broad Jumps CTC 15 Squats With Red Band 10 Good Morning With Red Band CTC 10 Light American KBS 10 Box Jump SKILL: Every :90 for 9:00 (6 Sets) 5 Push Press WOD: 3 minutes to complete, 5 rounds (15:00) 8 Burpee Box Jump Over (20) 10 KBS

WARM UP: Death by burpee to plate Start at 3 burpees to plate and add by 1 EMOM 10 Rounds SKILL: Set up for WOD WOD: WOD 8 RFT 200m Run 10 BSQT (155/115) From Rack 10 C&J (115/75) 10 WBS (20/14)

WARM UP: 30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: 12:00 on Rower Teams of 3 Race WOD: 3 RFT 10 Deadlifts 20 Box Jumps (24/20”) 15 Burpees

WARM UP: 200m Run 20 Pelvic Raises 10 Single Leg Pelvic Raises (each) 10 Kicks on ground (each leg) 5 Inch Worm + PU 10 Walking Lunges 10 Side Lunges 10 Air Squat 5 Jumping Air Squat SKILL: “The Bear” 5 Rounds of: 7 Complexes of: Clean Front Squat Shoulder to Overhead Back Squat Back

WARM UP: 200m Run 20 Jumping Jack 20 Seal Jumps 10 Bignall stretch 10 PVC Pass through 5 PVC Push Press 5 PVC Push Jerk SKILL: Every 2:00 for 12:00 3 Rounds of: 3 Push Press at 80% of 1RM Push Press -then- 3 Rounds of: 3 Push Jerks @ 80% of 1RM Jerk WOD:

WARM UP: 20 Calorie Row 10 Calorie Bike 2 x CTC Run 5 Inch Worm + 3 Push-ups SKILL: “Randy” For Time: 75 Power Snatches (75/55) WOD: 20:00 AMRAP 25/20 Calorie Row 15/10 Calorie Bike 5 Bar Muscle Ups CTC Sled Push (180/140) Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member