WARM UP: 400m Run 2 X 10 Banded pull-parts 10 Banded sto 10 Banded starfish 10 Ring rows SKILL: 3 Sets of 10 Bench press @55 % of RM 12 DB Bent over flyes Rest 2:00 min WOD: 16:00 AMRAP **Add 1 rep each round, do not change shuttle run 1 Strict Pull up 1

WARM UP: Fence Drills X 2 5 Inch worm + 3 push ups 10 SLSU 3 Wall walks 10 Banded GM SKILL: “Diane” (10:00) 21-15-9 Deadlifts (225/155) HSPU WOD: Team of 3 14min AMRAP P1: 250m Row P2: SB bear hug ( 70/50 ) P3: Rest

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats -Parallel 5 Drop squats- full depth 5 Jumping squats 10 SLSU SKILL: Every 3:00 for 15:00 5 Back Squats @75-80% of 1RM WOD: “Helen” (15:00)

WARM UP: Plyos SKILL: Into WOD WOD: “PHEEZY” 3 rounds: 5 front-squats @165/115LBS, 18 pull-ups, 5 deadlifts @225/155LBS, 18 toes-to-bar, 5 push jerks @165/115LBS, 18 hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in

WARM UP: Plyos SKILL: Set up WOD WOD: Team of 3 25:00 AMRAP 100 Cal Row 45 Thrusters (75/55) 100 Cal Row 45 Thrusters (95/65) 100 Cal Row 45 Thrusters (115/75) 100 Cal Row AMRAP Thrusters (135/95)

WARM UP: 2 Rounds Monster walks 20 Right 20 Left 20 Backwards 15 Squats with red band SKILL: Set up for WOD WOD: For Time 1 round of Cindy 1 Clean and jerk 135/95 1 round of Cindy 2 Clean and jerk 1 round of Cindy …> 1 round Cindy 10 Clean and jerk

WARM UP: CTC before each movement 20 Pelvic raises 20 Straight leg kicks 20 Air squats 20 Walking lunges 20 Scorpions SKILL: Turkish Get-up ( 10 min ) 3 x 8 Total reps ( 4 on R then 4 on L ) WOD: 16 Min EMOM Min 1 : ME KB swings ( 24/16 )

WARM UP: Plyos SKILL: Complete 3 rounds of following 400m Run ME Pull ups Rest 1:00 WOD: For Time: (15:00) 50-40-30-20-10 Hang Power Snatch (65/45) WBS (20/14)

WARM UP: 2x’s :30 drills Squat Hold Air Squats Lunge to instep R Lunge to instep L Push Ups Free Stretch 1min SKILL: Back Squats 5:00 to warm up/build up Every 3:00 for 12:00 WOD: For Time: 10-9-8-7-6-5-4-3-2-1 Alternating DB snatch (70/50) Box jump over ( 24/20 )