WARM UP: 2 Rounds: Shuttle Run 10 PVC Pass thrus 10 Dynamic GMs (Slow down, fast stand) 10 Squats 10 Lunge to instep 2 Rounds: 10 Banded Face Pulls 10 Banded OHS 10 BB OHS SKILL: “Nancy” 5 Rounds for time: 400m run 15 OHS (95/65) WOD: 3 Rounds not for time: 16 Alternating Neutral

WARM UP: Plyos SKILL: Set up for WOD WOD: Partner WOD 200 m Run 30 – Power Clean & 2x Front Squat (155/115) 300/200 m Row 20 – Synchro V-ups 300/200 m Row 10 – Synchro Pull-ups 300/200 m Row 3:00 Rest 300/200 m Row 10 – Synchro Pull-ups 300/200 m Row 20 – Synchro

WARM UP: 400m Run Plyos 10 Lunge to Instep 10 Side Lunges 2 Rounds: 10 PVC Pass Throughs 10 FSQ with Wall Ball 10 PVC Good Mornings 10 PVC OHSQ SKILL: Weighted plank 3 X :45 weighted plank hold WOD: “KaraBel” 10 Rounds: 3 Power Snatch (135/95) 15 Wall Ball Shots (20/14)

WARM UP: 9:00 EMOM Min 1: Bike Min 2: Lunge to Instep Min 3: Reach throughs 3 Sets of Med Ball Tosses SKILL: Set up for WOD WOD: For Time: 21 Hang Power Clean (135/95) 21 Burpees over Bar 100 DU 15 HPC (135/95) 15 Burpees over Bar 100 DU 9 HPC (135/95) 9 Burpees

WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raises SKILL: 3 Set of Lunges (down and back) 50’ Lunge Right Arm Overhead, Left Arm Front Rack 50’ Lunge Left Arm

WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 6 Burpee Broad Jump 15 Knee Above Hips SKILL: SKILL DAY – Muscle Ups WOD: 16:00 AMRAP 5/3 Ring Muscle Ups 7 Deficit HSPU (4/2”) 9 Burpee Box Over (24/20”)  

WARM UP: 2:00 Bike 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: 3 Sets: (12:00) 10 Double KB Deadlift 15 Standing Oblique Crunch 20 Kettlebell Plank Shift (total) WOD: 20:00 AMRAP 15 STO (115/75) CTC Sled Push 15 Burpees

WARM UP: Plyos SKILL: Into WOD WOD: 4X 5:00 EMOM 2:00 rest between EMOMS M-1: 150/200 m Row M-2: 10 Burpee BXJ 20/24 M-3: :45ME AM Sit-ups M-4: 25 KBS 16/24 M-5: 40 Mountain Climbers