WARM UP: EVERETT Warm Up: 20 Lunges 15 Air Squats 10 Push Ups 5 Burpees 10 Down dog push ups :30 Handstand Hold SKILL: Handstand Push Up Work WOD: 15

WARM UP: Plyos SKILL: Set up for WOD WOD: 8 – 5:00 Rounds 400 m Run, ME KBS, 1:00 Rest 400 m Row, ME AB Mat SU, 1:00 Rest 400

WARM UP: 400m Run Plyos 30 Jacks 30 Seal 10 Reach Thru’s 3 Rounds of Cindy SKILL: “Friends” 15-12-9-6-3 Russian Kettlebell Swing Ring Rows Air Squats Push-ups WOD: “T.U.P” 15-12-9-6-3

WARM UP: PVC Burgner Good mornings OHSQ Snatch grip PP Power snatch balance Heaving snatch balance Full Snatch Balance Sotts press SKILL: 5 sets 1 Snatch Balance + 2 OHSQ

WARM UP: 200 M Run :30 drills 2x’s Squat hold Air squats Pass thrus Good Mornings Lunges L2I Right L2I Left Down Dog Stretch SKILL: 12 Min EMOM M1: 8

WARM UP: Fence Drills 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg cross overs 10 SLSU SKILL: Every :90 for 9 min (6 sets)

WARM UP: 200 M Run 200 M Row 1 Min bike 20 Walking Lunges 10 Burpee into Squat Jumps 10 Inch Worm to Push Up 10 Lunge to instep 5

WARM UP: 200 M run PVC warm up: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OH lunges 10 Drop squats (encourage quick feet) 5 Drop lunges

WARM UP: Plyos SKILL: Set up for WOD WOD: 21-18-15-12-9-6-3 For Time-24:00 cap Mountain Climbers (ea. step is half rep) Slam Ball Sit-ups (15/20) Squats (hugging plate/45/25) Russian Twists (45/25)