WARM UP: 400m Run Plyos SKILL: Into WOD WOD: “Murph” 1 Mile Run 100 Pull-ups 200 Push ups 300 Air Squats 1 Mile Run  

WARM UP: 200m Run Fence drills 15 squats w/ red band below knees :30 bar hang 10 hollow to arch rolls 10 Pass Throughs 15 OHSQ w/ red bands below knees SKILL: Squat Snatches each Minute 5-5-4-4-3-3-2-2-1-1 WOD: 14:00 AMRAP **Add 1 rep each round, do not change shuttle run 1 Strict Pull up 1

WARM UP: 9:00 EMOM M1: : CTC Run M2: 8 Russian KBS + 8 American KBS M3: 10 Wall Ball Shots SKILL: 12:00 EMOM M1: 6 Single Leg KB Deadlift M2: 6-8 Burpees Over Box M3: 8-12 Pull-ups WOD: 12:00 AMRAP 12 Wallballs 12 KB Swings  

WARM UP: 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups FSQ w/ Barbell SKILL: Every 2:00 for 12:00 Clean & Jerk 60% x 3+1 65% x 3+1 70% x 3+1 75% x 3+1 (80% x 3+1) x 2 WOD: 4 Min ME Cal row 3

WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 pull ups (no bands) 7 push ups 9 Knee above the Hips SKILL: Strength Accessory – Post WOD 3 Rounds: 15 Banded Tricep extensions 12 Russian Ham Curls 10 Dumbbell Bent

WARM UP: 3x CTC Run 4 Lunge to instep 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 Goblet Squat Hold SKILL: Every 2:00 for 10:00 Back Squat 60% x 4 70% x 4 75% x 4 (80% x 4) x 2 WOD: 3 RFT: 12 Overhead Squat 10

WARM UP: 2 Rounds: 10 Good Mornings w/ Plate 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead :60 couch stretch on :30 Calf Stretch on Rig SKILL: 4×16 Alternating Pistols WOD: 5:00 to Complete: 21-15-9: Power Snatch Burpees Rest 4:00 5:00 to Complete: 15-12-9: Power Snatch

WARM UP: 3x 200m row 200m run 10 Burpees 200m backwards run SKILL: 50 Banded Squats WOD: 50/40 Calorie row 50 Thrusters with 50 Ring rows 50 Wall-ball shots 50 Russian Twists 50/40 Calorie row

WARM UP: Plyos SKILL: 3 rounds of Cindy 5 Ring rows 10 Push ups 15 Air squats WOD: Teams of 2 “Annie meets Angie” 50 DU 200 Pull ups 40 DU 200 Push ups 30 DU 200 Sit ups 20 DU 200 Air squats 10 DU