WARM UP: Plyos SKILL: Set up for WOD WOD: 5 RFT 10 Cal Assault Bike 16 Single Arm Alt. DB PJ (50/35) 16 Pull Ups 16 BP 10 Cal Assault Bike 3:00 Rest Sprint each round

WARM UP: 2x’s: 20 Jacks 20 Seal 10 Air Squats 5 Squat Jumps 5 Push Ups w/:03 negative 5 inch worm to push up 10 Scorpions SKILL: Into WOD WOD: “MC GHEE” 30min AMRAP: 5 Deadlifts (275/185) 13 Push Ups 9 Box Jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May

WARM UP: :30 drills Speed Skaters Skaters Pass Thru Fig 8 Thrusters w PVC Good Mornings w/PVC Plate GTO Thrusters w/Plate Good Morning w/ PLate Lunge to Instep R L2I Left Piriformis Stretch R Piriformis Stretch L SKILL: 15 min to build to a Max Complex of Push Press + Push Jerk + Split Jerk

WARM UP: Plyos SKILL: Into WOD WOD: “Kelly” 5 RFT 400m Run 30 Box jumps (24/20) 30 Wallballs (20/14)

WARM UP: 300m Row 10 Lunge to Instep 5 Inch Worm + PU 10 Burpee Broad Jump BBWU SKILL: Barbell Cycling Work 2 Sets of Each for Warm-up 12 Deadlifts 9 Hang Power Cleans 6 Push-Jerk WOD: “DT” (8min cap) 5 RFT 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks Cast out

WARM UP: 200 M Run Grab light KB and PVC 2x’s: 10 Pass Thru 10 Fig 8 10 GM 5 Russian Swings 5 American swings SKILL: 10 Min To build to a 5 rep max Shoulder Press WOD: EMOM for 20 Min: M1: 20 KBS (24/16kg) M2: 25 Hollow Rocks M3: 10 Burpees to Plate

WARM UP: 400m run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Jump Squats 10 Wallballs :20 bar hang 15 Knee above hips 5 Burpees SKILL: Get ready for WOD and set up WOD: In teams of 3 “2017” 150 KTE 150 KBS(24/16) 150 Push-ups 150 WBS (20/15) 300 Double

WARM UP: 10 Cals bike 10 Reach throughs 30 Banded good mornings BBWU 15 Good mornings 15 RDL SKILL: 12 min to build to 5RM Deadlift WOD 1 ME Cals bike Rest 5 mins Then straight into 4 rounds :45 ME cals bike (:15 rest/transition) Rest 3 mins