WARM UP: Plyos SKILL: 8:00 EMOM Start with 10 Push-ups then Lunges Through the Rest of The Minute. Start Next Minute Minute With 10 Pushups Again and So On WOD: AMRAP 18:00 5 Power Cleans 5 Burpees Over Bar 10 Toe-to-Bar 50 Double Unders

WARM UP: 2 Rounds: 200m Run 50 Foot Bear crawl 50 Foot Duck walk 10 Wall Squats 20 Banded GM 15 Ring Rows 10 Burpees 200m Run SKILL: Set up for WOD WOD: TEAM OF 4 – Tag Team 4 RFT 2 People working together in Sychro at a time 10 Deadlifts 12 Burpees 20

WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 High Kicks/Toy Soldiers 8 Prisoner Squats 20 Monster walks each way 15 Squats with Band 15 Pelvic Raises SKILL: Every 2:00 for 12 min Hang squat clean+Squat clean+Jerk WOD: 12 Min AFAP 2-4-6-8…> STO Front

WARM UP: 200m run 2 X: 10 Hip Opener Stretch 10 Lunges with a twist 5 Squats with single arm overhead rotation 10 Side lunges 10 GMs 10 Reach throughs SKILL: Foam roll WOD: Team of 2 30min AMRAP 20 Alt Burpee box overs (24/20”) 30 Dumbbell Hang Power Snatch (55/35) 40 Cals on bike

WARM UP: 400m Run Fence Drills 3 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: “Helen” 3 RFT 400m Run 21 KB swings ( 24/16 ) 12 Pull-ups WOD: 4 Rounds not for time 8 Bench press 12 Bent over DB flyes 8 One arm static

WARM UP: 9:00 EMOM Min 1: :45 sec row Min 2: 12 SLSU Min 3: 12 Wall squats 3 sets of Jobes SKILL: As a team of 3 Row 3000 P1; Row 250m P2: Hold hollow body P3: Rest WOD: 10min AMRAP 15 Sit ups CTC Run 15 Jump squats

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 5 Drop squats- 4 inch above parallel 5 Drop squats-above parallel 5 Drop Squats -Parallel 5 Drop squats- full depth 5 Jumping squats (OPEN HIPS. Get explosive) 10 SLSU 10 PVC Pass Throughs SKILL: Into WOD WOD: “Tommy Mac

WARM UP: Plyos SKILL: Into WOD WOD: 28:00 AMRAP TEAMS OF 2 40 – S2OH (115/75) 40- BPs 40- BXJ (24/20) 120- DUs 400m Run @0:00, 7:00, 14:00, 21:00

WARM UP: 400m Run Plyos 10 Lunge to Instep 10 Side Lunges 2 Rounds: 10 PVC Pass Throughs 10 PVC Good Mornings 10 Barbell Muscle Clean 10 Barbell Shoulder Press SKILL: Into WOD WOD: Team of 2: 800m Run ( alt 400m ) 30 Clean and jerks 30 Synchro Bar facing burpees 400m Run (

WARM UP: 8:00 EMOM: M1: Shuttle run M2: 7 Burpee + Broad Jump M3: 10 Lunge to instep + 10 Baby Squats Min 4: 15 Banded squats (around knees) SKILL: 10 min EMOM Odd: 8 Unbroken Deadlifts Even: 10 Box jumps WOD: 4 RFT 15 T2B 20 Thrusters 50 Double unders