WARM-UP: 3 rounds: :30 drills of each: Jumping jacks Seal jumps Reach Throughs 3 sets: 20 glute bridge 10/10 single leg glute bridge 10/10 birddogs BODY WEIGHT: 3 Sets: 9 Front Plank to Pushup Planks – Video 1:00 Left Elbow Plank 1:00 Right Elbow Plank 15 Hollow Rocks – Video 1:00 Left Elbow Plank 1:00

SKILL: 2 sets: 10/10 single leg cone tap ankle drills WOD: 3 rounds: 400 meter run 20 slamball step up 20 burpees 20 slamball v-up 20 jumps over slamball 20 slamballs HOME WOD: WARM-UP: 800m run (or 4:00 of running) 3 rounds: 6 lunge and twist :20 plank hold :20 squat hold 5 slow air

SKILL: 3 sets: 8/8 db front foot elevated split squat 15-25 dumbbell frog pumps :30-:45 dumbbell hollow hold WOD: 3 rounds: 600 meter run HOME WOD: WARM UP: 4 rounds 200m run ( 1:00 ) 3 inch worms 5 reach through :20 handstand/downdog Bodyweight: 10 rounds :30 burpees (:30 rest) :30 pike push up (:30

WOD: “nate” 20:00 amrap: 2 ring muscle ups 4 handstand push ups 8 kettlebell swings   HOME WOD: WARM UP: 2 rounds 10 alternating cossack squats 5 burpees 10 speed skaters 10 push-ups 10 fast feet WOD: 5 rounds for time 17 speed skaters 17 push ups 50 fast feet ( double reps )

SKILL: 7:00 EMOM: 1 power clean WOD: 8:00 amrap: 8 sumo deadlift 8 burpee 8 v ups Home WOD option: WARM UP: 2 rounds 10 alternating lunge to instep 10 inch worms 2 0 mountain climbers 20 hip thrust WOD: 15min amrap 10 air squats 5 handstand push up or 5 downward dog push ups

WOD: “bad blood” 5 rounds: 1:00 push press 1:00 russian kbs 1:00 calorie bike 1:00 rest

WOD: “rich”: 13 squat snatch ———————- 10 rounds: 10 pull ups 100 m sprint ———————- 13 squat cleans

SKILL: every 2:00 for 8:00: 2 push jerks WOD: 10:00 amrap: 50 double unders 10 handstand push ups curb to curb sandbag carry

WOD: 16:00 amrap: 400 meter run 15 back squats SKILL: 3 rounds not for time: 2-3 rope climbs curb to curb overhead kettlebell carry

SKILL: 1 mile run WOD: 3:00 to complete: 20/15 cal row 10 rower ab pikes max effort walking lunges with remaining time ———————————– Rest 3:00 *repeat for 3 rounds