WARM UP: 400m Run 10 Lunge to Instep 10 Lunge and twist 10 Side Lunges 10 Reach Throughs 2:00 Bike SKILL: 18.4 – (9:00) 21-15-19 Deadlifts (225/155) HSPU -then- 21-15-9 Deadlifts (315/205) 50’ Handstand Walk WOD: 21-15-19 (25:00) Deadlifts (225/155) HSPU -then- 21-15-9 Deadlifts (315/205) 50’ Handstand Walk

WARM UP: 12min EMOM Min 1 : CTC run Min 2 : 10 Russian swings+5 Push ups Min 3 : 10 Wall squats+3 burpees SKILL: Set up for WOD WOD: 4 RFT (30:00) 400M Run 25 Sit ups ( 20/14 ) 20 KB swings ( 24/ 16 ) 15 SB over the shoulder ( 70/50

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: “Isabel” (19:00) 8:00 for athlete 1 (3:00 rest – transition) 8:00 for athlete 2 30 Snatches for Time (135/95) WOD: Overhead Squat 15-12-9-6-3

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: “Isabel” (19:00) 8:00 for athlete 1 (3:00 rest – transition) 8:00 for athlete 2 30 Snatches for Time (135/95) WOD: Overhead Squat 15-12-9-6-3

WARM UP: 200m Run 2 x Monster walks 10 Monster band squat with elbows in FSQ position. 5 Inchworms w/calf stretching in middle :30 Hollow hold :30 Superman hold 10 Hollow/arch swings SKILL: Every 2:30 perform: 3 Front squats @ 80% of 1RM WOD: 10min AMRAP 35 DU 8 T2B

WARM UP: 1 Shuttle Run 3 rounds -5 Baby Squats (not rushed) -5 Ring Rows -5 Burpees 20 reps of each Monster Walk: Left, Right, Forward, Backward 10 PVC Pass through 15 OHSQ w/red band on knees SKILL: Every :90 for 12:00 (8 sets) 2 Hang Snatches @ 80% of 1RM Snatch WOD: 8:00 AMRAP

WARM UP: Plyos SKILL: Into WOD WOD: 3 Person Team Follow the Leader 24:00 AMRAP C2C Sled Sprint (50/80) 15 SB SU (20/30) 10 Pull-ups 10 BPs 400m Team Run After Every 3rd Round

WARM UP: Plyos Fence Drills 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats SKILL: Team Relay 20/15 Calories on Bike Broad Jump 100’ Bear Crawl 100’ WOD: “The HEAVY Chief” (19:00) 5 Rounds 3 MIn AMRAP of: 3 Power Cleans (165/115) 6 Push Ups 9 Air Squats 1 Minute Rest

WARM UP: Plyos Fence Drills 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats SKILL: Team Relay 20/15 Calories on Bike Broad Jump 100’ Bear Crawl 100’ WOD: “The HEAVY Chief” (19:00) 5 Rounds 3 MIn AMRAP of: 3 Power Cleans (165/115) 6 Push Ups 9 Air Squats 1 Minute Rest

WARM UP: 9:00 AMRAP 1:00 Bike 10 Lunge to Instep 3 Inch Worms + 3 Push-ups 10 PVC Pass Throughs 10 PVC OHSQ SKILL: Open WOD 18.3 2 RFT (14:00) 100 DU 20 OHSQ (115/80) 100 DU 12 Ring Muscle Ups 100 DU 20 Dumbbell Snatches (50/35) 100 DU 12 Bar Muscles WOD: 2 RFT