WARM UP: Ladder drills PVC SKILL: Snatch complex ever :90 for 9 minutes (6 sets) 1 Snatch + 1 Hang snatch @ 75% of 1RM Snatc WOD: 10 minute EMOM 5 DL (225/155 or 50% of 1RM) 5 DB hang cluster (55/35) 2 Burpees

WARM UP: 2:00 Bike 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: 3 Rounds: (14:00) 5R/5L Turkish Get-ups building up in weight 10 Med-ball power cleans (20/14) WOD: 14 Min AMRAP 15 Box Jumps (24/20) 12 PP (115/75) 9 T2B

WARM UP: Plyos SKILL: Into WOD WOD: Teams of 3 For Time 1500m Row 3 Rounds 24 SB Z SQT 30/50 24 KBS 20/32 24 C&J 135/95 24 SB Sit-ups 15/20 1500m Row

WARM UP: 1 CTC Run 10 Russian Swings 5 Inch Worm + Push Up 10 Lunge to Instep 1 CTC Run 10 Goblet Sq 10 Straight legged sit ups 10 Push-ups 1 CTC Run 10 Hip Squat Cleans with BB 10 Shoulder Press with BB SKILL: Set up and get into WOD WOD: “The Lyon”

WARM UP: 250m Row 10 PVC Pass Throughs 10 Wall Ball Shots 6 Burpee Broad Jump 15 Knee Above Hips SKILL: Muscle Up Drill Practice WOD: For Time: 12 Muscle-Ups 800m Run 9 Muscle-ups 400m Run 6 Muscle-ups 200m Run  

WARM UP: 2:00 Jump Rope 20 Reps of each Monster Walk: Left, Right, Forward, Backward 15 Squats w/ red band on knees 3 Rounds -5 Baby Squats -5 Ring Rows -5 Burpees SKILL: 15:00 EMOM M1: 3 BSQ M2: 30 Double Unders + 5 Burpees M3: REST WOD: 12:00 Running Clock: 1:00 ME Squat Cleans

WARM UP: 800m Run 10 Walking Lunges 10 Lunge to Instep 10 Side Lunges 10 Ring Rows 5pt Hip 3 Rounds of Cindy SKILL: Set up fot WOD WOD: “Angie” (20:00) For Time: 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats