WARM UP: 9min EMOM Min 1 : Shuttle Run Min 2 : 10 Lunge to instep Min 3 : 12 Barbell GM SKILL: Barbell Warm up WOD: 24 Min total 10 min to complete: Find 1 rep max Clean 8min to complete: 800m run ME Deadlifts @ 1RM clean 6min to complete: 400m run ME

WARM UP: 400m Row 7 Inchworms with a push up X2 8 Lunges with a twist 10 Jumping squats 10 Reach throughs SKILL: Teams of 2 Complete 2000m Row WOD: 16 Min EMOM Min 1 : 10/8 Cal on Bike Min 2 : :45 Plank Min 3 : 10 SB over shoulder Min 4 :

WARM UP: 200M Run 10 BB thrusters 10 KB swings 10 SLSU 10 Box jumps 10 Wallballs 10 Hollow/Arch 10 Ring row SKILL: Straight to WOD WOD: For Time: Fran 21 Thrusters 21 Pull ups Eva 800m Run 30 KB swings 30 Pullups Annie 50 DU 50 AB mat sits Kelly 400m Run 30 Box

WARM UP: 3:00 jump rope 2X: 20 Jumping jacks 10 Wall squats 10 Lunges :10 Ring support hold :10 Ring dip support hold SKILL: 12:00 min Barbell 3-Point Lunge 5 x 3 each leg WOD: 10 Min AMRAP CTC 10 V-ups 20 DU

WARM UP: 200m run 2 rounds: 1 Set of fence drills 10 Lunges 10 Air squats 10 GM 10 Push-ups SKILL: Every 4:00 Min for 12min complete 400m Run 20 WB WOD: Teams of 2 17:00 Min of 60 Deadlifts 30 Burpees 60 Front squats 30 Burpees 60 Push Press 30 Burpees AMRAP with remaining

WARM UP: Plyos SKILL: “Bring Sally Up” WOD: 24 min AMRAP “Kinda Cindy” Teams Of 2 200m Run ea. 5 Pull-ups ea. 10 Push-ups ea. 15 Airsquats ea.  

WARM UP: Plyos SKILL: Barbell Warm up WOD: 4 Rounds for Load 5:00 to complete 400m Run 15 OHS Rest remainder of 5:00

WARM UP: Fence Drills Light KB WU 2 Rounds: 10 Gob squats 10 Russian swings 10 American swings 10 Push ups 10 Slsu PVC WU SKILL: Barbell Warm-up WOD: “The Bear Complex” Power Clean Front Squat STO Back Squat Push Press = 1 Cycle, Complete 7 unbroken cycles 5 Rounds for Load and Time

WARM UP: 200m run 2x 5 inchworm + push up 10 lunge to instep 10 air squats 10 hollow rocks 10 supermans 200m Run SKILL: Post WOD Mobility WOD: Team of 3 Waterfall WaterFall Style CTC Sled 400m Run 25 AB mat sit ups 3 Rounds

WARM UP: 2 Rounds of :30 drills Jumping Jacks Lunges Arm circles Bar hang Handstand hold Push-ups Lunge to instep Squats SKILL: 12Min to Find 1 Rep Max Thruster 5-3-3-1-1-1-1 WOD: 12Min AMRAP 12 KB swings CTC Run 6 Push Jerks