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

WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raises SKILL: Every 3 min for 12 mins (4 sets) 8 Back squats WOD: 16min AMRAP 250m Row 12 Burpees over bar

WARM UP: 2 X 200m Run 10 Cals Bike 10 Reach throughs 10 SLSU 10 Squats with WB SKILL: 3 x 15 Med Ball Tosses WOD: 20min EMOM Min1: 10/8 Cals assault bike Min 2 : 25 Hollow rocks Min 3: 10 SB to alternating shoulder ( 70/50 ) Min 4 : 15 Unbroken Wall

WARM UP: 200m Run 10 Lunge to instep 20 Pelvic Raises 10 Wall Squats 5 Burpees 10 Lunge and Twist 10 Side Lunges SKILL: CROSSFIT TOTAL OR WOD CrossFit Total: 12 Mins per station 1 RM Shoulder Press 1 RM Back Squat 1 RM Deadlift WOD: 25 Min AMRAP 21 Goblet Squats (24/16kg) 15 Burpees

WARM UP: 200m Run 10 Lunge to instep 20 Pelvic Raises 10 Wall Squats 5 Burpees 10 Lunge and Twist 10 Side Lunges SKILL: CROSSFIT TOTAL OR WOD CrossFit Total: 12 Mins per station 1 RM Shoulder Press 1 RM Back Squat 1 RM Deadlift WOD: 25 Min AMRAP 21 Goblet Squats (24/16kg) 15 Burpees