WARM UP: 2 Rounds CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 Thrusters w/ PVC pipe :30 Goblet Squat Hold SKILL: Into WOD WOD: 5 Rounds 2:00 complete: 10 Thrusters 200m Run ME Thrusters Rest 3:00 Min

WARM UP: Everett WU SKILL: 4RFT CTC sled push 400m Run 25 V-ups WOD: 3 RNFT CTC One arm KB farmers carry CTC One arm KB overhead carry  

WARM UP: 2:00 Bike Fence Drills 20 Monster walks 10 Burpee Broad Jump SKILL: Every 2:30 min for 15:00 3 Push press+ 3 Push jerks+ 3 split jerks WOD: 10 Min AMRAP 5 Power cleans 10 TTB  

WARM UP: Plyos 3 Rounds 5 Push ups 10 KB swings 15 Med ball squats SKILL: Into WOD WOD: 25min EMOM :45 Max Effort :15 Transition Min 1: Wall balls ( 20/14 ) Min 2: Med ball sit ups ( 20/14 ) Min 3: Burpees Min 4: KB swings ( 24/16 ) Min 5: REST

WARM UP: 8min EMOM Min 1: Bike Min 2: :45 sec KB front rack hold Min 3: Lunge to instep Min 4: 10 Barbell Muscle Snatch + 10 Push-ups SKILL: Every 2:00 for 12:00 2 Front Squat @ 85% of 1RM FSQ WOD: For Time: 21 Power Snatches 42 Push ups 15 Power snatches 30

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 – (SLOW) 5 Jumping Air Squat BB WU SKILL: Every 2:00 for 8:00 1 Clean and Jerk at 80% of 1RM C&J

WARM UP: 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups FSQ w/ Barbell SKILL: 12 min to find 5RM Thruster WOD: 4 RFT 50 Double unders 12 ALT Dumbbell snatch