WARM UP: 1 set of fence Drills 10 Lunge to instep 10 Push up hold, jump to squat 5 Burpees 10 Squats 10 Ring rows SKILL: 10:00 EMOM Odd : 5 Back squats Even : :45 Plank WOD: 6 RFT 25 Double unders 15 UNBROKEN thrusters

WARM UP: 2 Rounds 10 Pass throughs 10 Fig 8 10 Ring rows :10 top ring hold (USE BOX TO MODIFY) :10 bottom ring hold (USE BOX TO MODIFY) 10 Russian swings 10 American swings :30 Handstand hold 5 Handstand Push-ups SKILL: SKILL DAY 10:00 of Muscle Up Practice WOD: “Nate” 20:00 AMRAP 2 Muscle

WARM UP: 2 Rounds 15 Air squats Arm circles 15 GM 10 Push ups ( 5 slow, 5 normal ) 10 Pass throughs :30 Bar hang :30 Downward dog SKILL: 3 Push press Every :90 sec for 12min ( 8 sets ) WOD: 12 min AMRAP 200m Run 6 Burpees over the bar 3 Power

WARM UP: Plyos SKILL: Set up for WOD WOD: For Time: 50 WB 15 C&J (135/95) 100 DU 500m Row 20/15 Cal Ass. Bike 500m Row 100 DU 15 C&J (135/95) 50 WB

WARM UP: Plyos: 10 Burpee Broad Jumps 10 Inch worm to push up 10 Russian KBS SKILL: Set up for WOD WOD: 5 Rounds 400m Run 10 Deadlifts (225/155) 10 Burpees Over the Bar 10 Box Jump Overs (24/20”) 2 Min Rest

WARM UP: PVC: 10 Twists (upright) 10 Speed Skaters 10 Pass Thru 10 Fig 8 10 Good Morning 10 Baby Squats 10 Squat Jumps 5 Push Ups 5 Negative Push Ups 5 Burpees SKILL: Push Press: 10:00 to complete: 10 @ 65% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% WOD:

WARM UP: 400 M Run Fence Drills 2x’s: 10 Ring Rows 10 Push Ups3 15 Air Squats 2 Wall Climb + 6 shoulder taps toal SKILL: 3 x 5 Clean and Press Per Arm WOD: “Mary” 20 Min AMRAP: 5 Handstand Push Ups 10 Pistols (one legged squats) 15 Pull Ups

WARM UP: 8:00 AMRAP 150 M Row 10 Ring Rows with shoulder blades back tight the entire time 10 No thigh push Ups 10 Baby Squats SKILL: 15 min: 10 empty BB bench press 5 min to build to 80-85% 5×3 Bench Press @80-85% WOD: Team 3K Row: Teams of 3: P1: Row P2: ME

WARM UP: 1 Min bike 10 Pass thru 10 PVC Thrusters 10 Good Mornings 10 Baby Squats 10 Russian Swings 10 American Swings 10 Goblet Squats 10 Lunges 10 SLSU 10 Push Ups SKILL: Into WOD WOD: 30 Min EMOM: (5 rounds) :40 effort :20 rest M1: ME Bike M2: ME KBS (24/16) M3: ME