WARM UP: 12:00 EMOM M1::45 Bike M2: 12 Plate GTO (15/10) M3: 10 Walking Lunges+ 5 Push Ups M4: 10 Lunge to instep SKILL: Set up for WOD WOD: 4 rounds Waterfall Style: Teams of 3-4 15/12 Cal Bike 20 Alternating DB Snatch (55/35) 25 Toes To Rings 30 Plate OH Lunges (45/25)

WARM UP: 20 Jumping Jacks 5 burpees With Barbell: 20 Good Morning 20 Back Squats 10 Strict Press 10 Push Press SKILL: Mobility WOD: 5 Rounds For final Time/Weight: 9 Deadlifts 5 Hang Power Cleans 3 Push Press 7 Back Squats 2:00 Rest  

WARM UP: 2 Rounds: 150m row 5Inch Worms to Push UP 10 Ring Rows 10 Straight legged Sit up SKILL: 1K Row time trail WOD: 4 Sets not for time: 10 Plyo Push Up 10 Strict Pull Ups 10 DB RDL 10 DB Sit Up  

WARM UP: 200 M Run Fence Drills PVC: 10 Pass Thru 10 Good Morning 10 Squats 5 Thrusters 5 Squat Cleans SKILL: 10:00 EMOM: Clean + Hang Clean + Front Squat @75% 1 RM Clean WOD: 5 Rounds For Time: 5 Thrusters (155/105) 10 Burpees over Bar 200 M Run  

WARM UP: 20 Jumping jacks 20 Seal jumps 10 Air squats 10 Push ups 10 SLSU 10 Burpees X 2 Rounds WOD: Tabata: :20 of work/:10 rest for 8 rounds Complete all 8 rounds at each station before you move on to next station Air squats Push Ups Sit ups Burpees Post total reps for

WARM UP: 9:00 EMOM M1: Row M2: 15 KBS M3: 10 Reach Throughs + 10 Lunges SKILL: Set up for WOD WOD: Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell hang clean and jerks 14/12 Calorie Row    

WARM UP: 200m Run 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups FSQ w/ Barbell SKILL: Every 2:00 for 12:00 Clean & Jerk 60% x 3+1 65% x 3+1 70% x 3+1 75% x 3+1 (80% x 3+1) x 2 WOD: 4 Min ME Cal

WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 Pull ups 7 Push ups 9 Knee above the Hips SKILL: Set up for WOD WOD: 5 rounds NOT for time of: 4:00 to complete: Max Push Press @ 75% of

WARM UP: 3x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 Goblet Squat Hold SKILL: Every 2:00 for 10:00 Front Squat 60% x 4 70% x 4 75% x 4 (80% x 4) x 2 WOD: 3 RFT: 12 Overhead Squat

WARM UP: 200m Run 1 set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: 4×16 Alternating Pistols WOD: WOD: 5:00 to Complete: 21-15-9: Power Snatch (75/55) Burpees Rest 4:00 5:00 to Complete: 15-12-9: Power