WARM UP: 10:00 EMOM 10 Banded Face Pulls 10 Tall Kneeling Dual KB PP 10 Single Arm Ring Row R 10 Single Arm Ring Row L 10 Dual KB Rack Squats SKILL: Every 2:00 for 12:00 5 Push Press + 3 Push Jerk WOD: AGOQ workout 4 Rounds for time: 25 C2B 5 Squat Cleans

WARM UP: 2:00 Jump rope 2X 10 Lunge to instep 10 Banded Glute Bridges 10 Seated Leg Lifts 20 Plank up downs SKILL: Every 3:00 for 9:00 16 Alternating Back Rack Lunges (total) WOD: Annie 50-40-30-20-10 Double Unders Sit ups

WARM UP: Plyos SKILL: Into WOD WOD: 28 Min AMRAP 20 Walking Lunge Steps w/Plate (15/25) 80 Double-unders 40 Russian Twists (15/25) C2C Sled Sprint (50/80) 20 Slam Balls (30/50) 20 OHS (65/105) *1:00 rest after every 6:00

WARM UP: 200m run 2:00 Bike 5 Drop squats (4 inch drop) 5 Drop squats (parallel) 10 Squats 10 Burpees With a partner: 10 BB FSQ 5 Hip power cleans 5 Hang power cleans 5 Mid shin power cleans SKILL: Into WOD WOD: 30:00 AMRAP, Partner Workout 15 Calorie Bike 15 Power Cleans (135/95) 15

WARM UP: 30 Single Unders 10 Wall Squats 10 Tall Kneeling Dual KB PP 10 Archer Ring Rows 20 DUs/Penguin Jumps 10 Tall Kneeling Dual KB PP 10 Push ups 10 Hollow/Arch Kip Swings 10 Triple Unders/penguin jumps (attempts) 10 Goblet Squats with KB 10 Downward dog HSPU 10 Pull ups SKILL: 12 Min to

WARM UP: 3 Gym Laps 2X 10 Lunge to instep 5 Plank/Downward Dog Toe Taps *Plank to DD, tap R, tap L, plank 20 Banded Reverse Lunges (10R/10L) 20 Banded Hollow Dead Bugs (ALT legs) :60 Couch Stretch R :60 Couch Stretch L SKILL: 3 Rounds: 12 (total) Weighted Box Step Overs 10 (Alt sides)

WARM UP: 2 Rounds:200m Run 5 Push up-Burpees 10 Squats 15 SLSU 20 Banded Monster Side Step Ups :60 Couch Stretch per side :30 Lunge stretch per side :30 Bottom squat hold :30 Wrist stretch SKILL: Every 2:00 for 14:00 (7 sets) Clean Pull + Power Clean + Squat clean (3+2+1 WOD: For time: 5-4-3-2-1

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 Hollow/Arch Swings SKILL: 12 min EMOM M1: 4 BSQ @ 70-80% M2 and M3: 8 Half Kneeling DB Arnold Press (8 per arm) WOD: 12 min AMRAP

WARM UP: 2 Rounds: Shuttle Run 10 PVC Pass thrus 10 Dynamic GMs (Slow down, fast stand) 10 Squats 10 Lunge to instep 2 Rounds: 10 Banded Face Pulls 10 Banded OHS 10 BB OHS SKILL: “Nancy” 5 Rounds for time: 400m run 15 OHS (95/65) WOD: 3 Rounds not for time: 16 Alternating Neutral

WARM UP: Plyos SKILL: Set up for WOD WOD: Partner WOD 200 m Run 30 – Power Clean & 2x Front Squat (155/115) 300/200 m Row 20 – Synchro V-ups 300/200 m Row 10 – Synchro Pull-ups 300/200 m Row 3:00 Rest 300/200 m Row 10 – Synchro Pull-ups 300/200 m Row 20 – Synchro