WARM UP: Plyos SKILL: 3 Rounds through: 10 Single leg KB DL with back foot support (per leg) CTC run WOD: 4 Rounds 30 Russian KBS (32/24kg) 800m Run

WARM UP: 2 Rounds: Line Drills 10 Reach throughs 10 PCV pass through 10 Baby squats :20 bar hang 10 Jumping bar muscle ups SKILL: Every 2:00 for 12:00 Snatch complex @ 55-60% 2 Hang Snatch Pulls (Straight arms) + 2 Power snatches with a :02 landing + 1 Snatch balance WOD: 10–8–6–4–2- for time

WARM UP: 1:00 Bike 200m Run :60 Banded hamstring stretch R :60 Banded hamstring stretch L :60 OH plate hold :20 Bar hang :20 partner stretch on bar 12 Scapular retractions 10 Plate Strict Presses 20 Banded GM SKILL: Pause Push Presses 3 X 8 @ 50-55% WOD: 21-15-9 Pull ups Deadlifts

WARM UP: 10:00 AMRAP 1:00 Row 10 Lunge to instep/hip openers 20 Monster band walks (R&L) 10 Banded drop squats (above parallel) 10 Banded drop squats to squat SKILL: For time 20 Squat cleans 15 Squat cleans 10 Squat cleans WOD: Row sprints 6rds :30/1:00 :30 Hard on the rower for Calories 1:00 Walking rest

WARM UP: Plyos SKILL: Into WOD WOD: MAX EFFORT” ME AM SIT-UPS ME SQUAT ME PUSH-UPS ME Ring Rows ME DU

WARM UP: 400m Indian run with med ball 10 Lunges 10 Jumping lunges 10 PVC Pass thru 10 PVC OH squats 10 Jumping squats 5 Inchworms 2 Rounds with an empty BB: 10 Muscle cleans 10 Muscle snatches SKILL: As a class: 50% sprint down, rest 60% sprint back, rest 70% sprint down, rest 80%

WARM UP: 3 Rounds: 5 Burpees 10 Squats 5:00 with foam roller 3 rounds, per arm 6-8 single arm KB strict press 6-8 single arm KB OH SKILL: Into WOD WOD: 10:00 Min AMRAP 25 DB Push Jerk 50 Double unders 25 Weighted step-ups (Rest 5:00) 6:00 Min AMRAP 25 DB Push Jerk 50 Double

WARM UP: 8 AMRAP CTC 10 plank to downward down toe taps 10 Plate S2O :30 Plate OH hold (45/25) 20 Monster step up and over on plate 10 Banded squats SKILL: 1 Clean complex every 2:00 for 16:00 2 Clean pulls + 2 Pause power cleans + 2 Power cleans WOD: For time 20

WARM UP: 400m Run 10 Hip openers 8 Lunge to instep 6 Squats with rotational twist 20 Unbroken WBS SKILL: 9 min EMOM M1:6-8 Strict T2B M2: 6-10 Strict HSPU M3: 2 Rope climbs (one every :30) WOD: For time 50 WBS (20/14) 50 Pull ups 35 WBS 35 Pull ups 20 WBS 20 Pull

WARM UP: 3:00 Plyos 3:00 Ladder Drills 10 Plank to downward down toe taps 10 Hip openers 20 Banded GMs 2 rounds: 10 Box squats with body only 10 Box squats with BB only SKILL: Every 3:00 minutes for 12:00 minutes: Box Squats 10-8-6-4 WOD: 3 Rounds 800m run 20 Box jump overs