WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Hollow/Arches PVC: Pass thru Fig 8 OHSQ SKILL: Handstand work! WOD: “Rich” (22:00) For time: 13 squat snatches (155/105) Then, 10 rounds of: 10 pull-ups 100-meter sprint (CTC Run) Then, 13 squat cleans (155/105) U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of

WARM UP: 250m Row 1 set of fence drills 10 Walking Lunge and Twist 10 Spider Walks 10 Baby squats 5 Slow squats 5 air squats 5 Fast squats SKILL: Every 2:00 min for 10:00 3 Back squats WOD: Rowing: 4 X 500m Row

WARM UP:1 c2c run10 Russian Swings5 Inch Worm+ Push Up1 c2c run10 Lunge to Instep10 OH Lunges w/ KB1 c2c Run:30 Squat Hold10 Ait Squats10 Goblet SqSKILL:Turkish get upsSet 1: 10 reps per armSet 2: 6 reps per armSet 3: 2 reps per armWOD:For Time:50 box jumps (30”/24”)50 kettlebell swings (32/24kg)50 knees-to-elbows50 wall-ball shots (30/20)50

WARM UP: 2X: 200m Run 5 Burpees 10 Ring Rows 10 Spiderman crawls 20 Banded pull aparts SKILL: Bench Press Superset 5 Bench presses 200m Run (2:00) 4 Sets WOD: 4 Rounds, not for time C2C Sled Push (90/50) 5 Negative Pull ups :60 L-sit (accumulate time)

WARM UP : 2 X: 200m Run 10 jumping squats 10 PVC pass throughs 10 PVC GMs SKILL: BB warm up WOD: 10:00 to Complete each (30:00) Hang power clean 1-1-1-1-1 reps Hang power snatch 1-1-1-1-1 reps (from rack) Push jerk 1-1-1-1-1 reps

WARM UP: 2x’s :30 drills Air Squats Good mornings Lunge to instep R Lunge to instep L Push ups Free Stretch 1min SKILL: 12 min EMOM M1: 12 DL 50% 1 RM or (205/125) M2: 6 Burpees as high as you can jump M3: 8 KB Thruster (24/16) M4: REST WOD: For time: 10 muscle-ups

WARM UP: Plyos SKILL: Set up for WOD WOD: 2 Rounds of 10:00 min AMRAP: 3:00 rest between ea. round 8 Toes to bar, 8 Dumbbell thrusters @35/20lbs, 12 Dumbbell walking lunges @35/20lbs.  

WARM UP: Plyos SKILL: Into WOD WOD: Team of 3 Waterfall style Each athlete must complete 4 rounds 400m Run 20 KB swings ( 24/20 ) 15 Wallballls ( 20/14 ) 10 Power Cleans ( 135/95 )  

WARM UP: 2 sets 1 Set fence drills 10 Pass thru 10 good morning 10 PVC push press 5 inch worm to push up 10 baby squats SKILL: 9 Min EMOM Min 1 : 8 Push Jerks ( 115/75 ) Min 2 : 200m Run Min 3 : 20 Russian Twists (25/15) WOD: 21-15-9 Power

WARM UP: Everett WU SKILL: Post WOD mobility WOD: “ Mary” 20min AMRAP 5 Handstand Push ups 10 pistols 15 Pull ups