WARM UP: Mike’s surprise SKILL: Set up for WOD WOD: 4 RFT 30 SB SU 15 FSQT (155/115) 15 SB BP 15 Ring Rows

WARM UP: Plyos 2 Rounds: 10 Reach Throughs 10 Wall Ball Front Squats 5 Burpees over the Ball SKILL: “Scotty” 11:00 AMRAP 5 Deadlifts (315/225) 18 Wall Ball Shots (20/14) 11 Burpees over the Bar WOD: Team of 3 For Time: 150/120 Calorie Row – Run across the gym – 150/120 Calorie Bike

WARM UP: 20 Line jumps 10 Lunges 10 Squats 10 Jumping lunges 10 Jumping squats 10 Ring rows SKILL: 12Min to find Max Complex Push Jerk + Split Jerk WOD: 21-15-9 Power Cleans ( 185/125 ) Front squats Pull ups

WARM UP: 1 C2C run 20 Kettlebell Swings 5 Inch Worm + 3 Push Up 1 C2C run 20 Lunges w/ KB 10 Lunge to Instep 1 C2C Run 20 Goblet Sq 15 Straight legged sit ups SKILL: TIC-TAC-TOE WOD: Running clock 30:00 0- 8:00 mins to complete 1200m Run 8:00-13:00 33 Burpee test 13:00-20:00

WARM UP: 200 M run PVC Warm Up: 10 Pass thru 10 Fig 8 10 OHSQ Burgener warm up SKILL: 3:00 Drilling positions with PVC 3:00 Drilling positions with barbell 5:00 to practice all positions with weight upto the WOD weight (135/95) WOD: For Time: 30 Hip Power snatch (135/95) 20 Toe to bar 30

WARM UP: CTC before each movement 20 Pelvic raises 20 Walking lunges 10 Inch worn with push up 20 Air squats 10 Burpees SKILL: 16 Min UNBROKEN EMOM Min 1: 15 Wallballs ( 20/14 ) Min 2: 20 abmat sit ups Min 3: 10 SB to the shoulder ( 70/50 ) Min 4: 10 Burpees

Mission still closed for Level 1 seminar tomorrow. Enjoy a rest day and get ready to attack new week!!!  

WARM UP: 8:00 AMRAP 10 Lunge and Twist 20 Line Jumps 10 Ring Rows 3 Inch Worms 10 PVC Pass Throughs 10 Air Squats SKILL: Every :90 for 6:00 ( 4 sets ) (2+1) (Push Jerk + Split Jerk) @ 80% of 1RM Jerk WOD: 20:00 AFAP 11 Squat Cleans (185/125) (60-65%) 20 Pull-Ups 9

WARM UP: :30 drills X 2 Jacks Good mornings Seal Pass throughs OH squats Push ups Right leg lunge to instep Left leg lunge to instep SKILL: Post WOD cash out Core blast WOD: 25min AMRAP 400m Run 20/15 Cal Rower 10 Burpees CTC sled push ( 180/140 )