WARM UP: Fence Drills 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg crossovers 10 SLSU SKILL: Every :90 for 7:30 (5 sets) 1 Large Set of Unbroken Pull-ups WOD: 16:00 AMRAP Burpees *every 2:00 stop and perform 10 Thrusters

WARM UP: 10:00 AMRAP 10 Calorie Row 10 BB GMs 10 BB BSQ 10 BB PP 10 Banded Face Pulls 6 Burpees SKILL: Set up for WOD WOD: “Fight Gone Bad” 3 Rounds: 1:00 Per station Wall Ball Shots Push-Press (75/55) Box Jumps (20”) SDLHP Rowing for Calories (1:00 rest)

WARM UP: 400m Run Fence Drills 2 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: Every :90 for 15:00 Clean Pull + Squat Clean + FSQ + Jerk @ 75% of 1RM C&J WOD: 5 Rounds: 7 OHSQ 9 Burpees over the bar

WARM UP: 8:00 AMRAP :30 Bike 10 Lunge to Instep 10 Knee Above the Hip 5 Burpees SKILL: Set up for WOD WOD: 30:00 EMOM M1: 10/8 Calories on Bike M2: 12 Unbroken TTB M3: 12/10 Calorie Row M4: 12 Double KB Deadlifts (32/24kg) M5: 8 KB Facing Burpees

WARM UP: 3:00 Jump Rope 20 Jumping Jacks 20 Seal Jumps Line Jumps SKILL: Push jerk practice Every :90 for 10:30 3 Pause Push Jerks + Pause Landing WOD: 10:00 AMRAP 20 Double Unders 7 HSPU 7 C2B

WARM UP: 400m Run Plyos 20 Monster Walks (Left/Right) 15 Squat with Bands 20 Pelvic Raises 15 Single Leg Pelvic Raises (Right) 15 Single Leg Pelvic Raises (Left) 20 Walking lunges :30 Bar hang 8 Inch Worm + PU 15 Ring Rows SKILL: Wall Ball Shot Flight Simulator For Time or total reps: 15-25-35-45-35-25-15 WOD:

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