WARM UP: 8:00 AMRAP 10 Lunge and Twist 20 Line Jumps 10 Ring Rows 3 Inch Worms 10 PVC Pass Throughs 10 Air Squats SKILL: Every :90 for 6:00 ( 4 sets ) (2+1) (Push Jerk + Split Jerk) @ 80% of 1RM Jerk WOD: 20:00 AFAP 11 Squat Cleans (185/125) (60-65%) 20 Pull-Ups 9

WARM UP: :30 drills X 2 Jacks Good mornings Seal Pass throughs OH squats Push ups Right leg lunge to instep Left leg lunge to instep SKILL: Post WOD cash out Core blast WOD: 25min AMRAP 400m Run 20/15 Cal Rower 10 Burpees CTC sled push ( 180/140 )

WARM UP: 1 set of fence Drills 10 Lunge to instep 10 Push up hold, jump to squat 5 Burpees 10 Squats 10 Ring rows SKILL: 10:00 EMOM Odd : 5 Back squats Even : :45 Plank WOD: 6 RFT 25 Double unders 15 UNBROKEN thrusters

WARM UP: 2 Rounds 10 Pass throughs 10 Fig 8 10 Ring rows :10 top ring hold (USE BOX TO MODIFY) :10 bottom ring hold (USE BOX TO MODIFY) 10 Russian swings 10 American swings :30 Handstand hold 5 Handstand Push-ups SKILL: SKILL DAY 10:00 of Muscle Up Practice WOD: “Nate” 20:00 AMRAP 2 Muscle

WARM UP: 2 Rounds 15 Air squats Arm circles 15 GM 10 Push ups ( 5 slow, 5 normal ) 10 Pass throughs :30 Bar hang :30 Downward dog SKILL: 3 Push press Every :90 sec for 12min ( 8 sets ) WOD: 12 min AMRAP 200m Run 6 Burpees over the bar 3 Power

WARM UP: Plyos SKILL: Set up for WOD WOD: For Time: 50 WB 15 C&J (135/95) 100 DU 500m Row 20/15 Cal Ass. Bike 500m Row 100 DU 15 C&J (135/95) 50 WB

WARM UP: Plyos: 10 Burpee Broad Jumps 10 Inch worm to push up 10 Russian KBS SKILL: Set up for WOD WOD: 5 Rounds 400m Run 10 Deadlifts (225/155) 10 Burpees Over the Bar 10 Box Jump Overs (24/20”) 2 Min Rest

WARM UP: PVC: 10 Twists (upright) 10 Speed Skaters 10 Pass Thru 10 Fig 8 10 Good Morning 10 Baby Squats 10 Squat Jumps 5 Push Ups 5 Negative Push Ups 5 Burpees SKILL: Push Press: 10:00 to complete: 10 @ 65% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% WOD:

WARM UP: 400 M Run Fence Drills 2x’s: 10 Ring Rows 10 Push Ups3 15 Air Squats 2 Wall Climb + 6 shoulder taps toal SKILL: 3 x 5 Clean and Press Per Arm WOD: “Mary” 20 Min AMRAP: 5 Handstand Push Ups 10 Pistols (one legged squats) 15 Pull Ups