WARM UP: 9min EMOM Min 1- CTC run Min 2- :45 row Min 3- :30 hollow hold SKILL: Teams of 3 Complete following 3000m Row + 1200m Run WOD: 10min AMRAP 10 SDHP 20 Hollow rocks

WARM UP: X2 20 JJ 10 Lunge to instep 5 inchworm+pushup :15 top ring hold :15 bottom ring hold SKILL: 4 Supersets 8 Bench press 8 Strict pull ups WOD: 12min AMRAP 12 Alt DB snatch 12 DB goblet squat 12 DB OH lunge  

WARM UP: 3:00 Jump rope 3 sets 12 Banded GM 6 Tempo push ups SKILL: 8:00 EMOM 3 Deadlift @80% 1RM 5 Burpees over bar WOD: Annie with a twist 50-40-30-20-10 DU Sit ups 200m Run after each set of sit-up

WARM UP: Plyos SKILL: Into WOD WOD: 5 rounds: 400 meter run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 minute rest  

WARM UP: Plyos SKILL: Into WOD WOD: Partner Deck of Death Hearts : Synchronized Push-ups Diamonds : Synchronized pull-ups Spades : Synchronized Air Squats Clubs : Synchronized V-ups Joker #1 Complete 1000m Row ( alt 500m ) Joker #2 Complete 400m Run together

WARM UP: 9:00min EMOM Min 1: :45 sec row Min 2:  12 PVC OHS Min 3:  3 Wall walks SKILL: POST WOD Tabata ( :20/:10 ) 2 Rounds of Each    ( 4:00 ) Hanging knee tuck hold Leg raises on ground Plank ( push up position ) Alt knee to elbow ( push up

WARM UP: 2 Rounds 10 Wall squats with band Monster band walks Laterally 20 steps ( R/L ) Monster band walks forward/backward 20 steps ( F/B ) SKILL: 3 x Superset 20 Back Rack lunges from Rack 20 V-ups WOD: 2 Rounds 2:00 ME KB swings ( 24/16 ) 1:00 Rest 2:00 ME SB over

WARM UP: :30 drills (x2) Air squats Good mornings Inch worms Push ups Straight leg sit ups (:30 rest – explain the next movement) Ring Dips + :02 hold at top and bottom SKILL: 10:00 To find 1 RM Push Press WOD: “Elizabeth” 21-15-9 Power Cleans (135/95) Ring dips  

WARM UP: CTC Run 20 Kicks (total) 20 Walk Lunges (total) 20 Pelvic Raises 20 KB russian swings 20 Squats SKILL: 8:00 EMOM Odd: 3-5 Wall Walks Even: 12-16 Russian KBS (32/24kg) WOD: For Time: 50 Sit Ups 4 Rounds: 10 Hip power Snatch (95/65) 10 Burpee Over Bar 50 Sit Ups

WARM UP: 10 Lunge to instep 10 Wall squats 10 push ups 10 Knees above hips :30 bottom squat hold X2 SKILL: Every 2:00min for 10:00 5 Back squats @70% 1RM WOD: 5 RFT (each athlete)(ALT rds) Teams of 2 CTC Run 10 Push-Ups 8 T2B