WARM UP: Everett WU 10 Cal Bike 10 Russian KBS at weight 10 American at weight SKILL: Set up for WOD WOD: 25min EMOM: M1: 6-10 Slam Ball to Shoulder (not over) (70/50) M2: 15-20 Sit Ups M3: 15-20 KBS (24/16) M4: :45 Plank Hold M5: :45 ME Bike

WARM UP: 3:00 Jump Rope 3 Rounds: 10 No thigh push-up’s 10 PVC OH Squats C2C Run SKILL: Into WOD WOD: 10 Min AMRAP: 25 DU 4 Push Jerks @ 70-75% 1RM Push Jerk C2C Run 2:00 Rest/change weights 10 Min AMRAP: 25 DU 4 OHSQ @ 70-75% of 1RM OHSQ CTC Run

WARM UP: 20 Jumping Jacks 20 Seal Jumps 5 Burpees PVC: Get them loose: 10 Pass Thru 10 OHSQ Burgner WU SKILL: 10:00 EMOM: Hang Snatch + 2 OHSQ @ 75% 1RM Snatch WOD: 21-15-9 Handstand Push Ups Hang Squat Clean  

WARM UP: Group 1 Mile run SKILL: Set up for 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: Plyos 10 Lunge to Instep 10 Inch Worm to PU 10 Ring Rows SKILL: “Grace” 8min cap 30 Clean and Jerks for time WOD: 15 Min AMRAP: 200 M Run 10 Pull Ups 12 Box Jumps (24/20) 15 Sit Ups

WARM UP: Plyos 10 Lunge to Instep 10 Inch Worm to PU 10 Ring Rows SKILL: “Grace” 8min cap 30 Clean and Jerks for time WOD: 15 Min AMRAP: 200 M Run 10 Pull Ups 12 Box Jumps (24/20) 15 Sit Ups

WARM UP: 2:00 Bike Fence Drills 20 Monster walks (L, R and Sq) 10 Burpee Broad Jump Arm stretching 15 FSQ with Barbell SKILL: 18.2 12:00 to Complete 1-2-3-4-5-6-7-8-9-10 DB Squats (50/35) Bar Facing Burpees —then— 1RM Clean WOD: 3 Rounds: 400 M Run (2:00 rest)