WARM UP: 200 m run 2 X 10 PVC pass throughs 10 Fig 8 10 Push ups 20 Banded pull aparts SKILL: Bench Press 4 X 8 Load each set WOD: 20 Min EMOM Min 1 : 200mRun * Modify with shuttle run Min 2 : 20 Russian twist Min 3 : 10-8 Burpee box

WARM UP: CTC before each movement 20 Kicks on back 20 Walking Lunges 20 Ring Rows 20 Squats 10 Burpees SKILL: Barbell Warm-up WOD: “T.U.P.” 15-12-9-6-3 Power Cleans Pull ups Front squats Pull ups theunquietprofessional.org U.S. Army Staff Sgt. Michael H. Simpson, 30, of San Antonio, Texas, died May 1, 2013, from injuries caused by

WARM UP: 400M Plyos SKILL: 1 Mile Run WOD: Teams of 2 For Time 100 Cal AD 50 WBS 50 MB Linges 50 Push-ups 50 Kick Downs 50 Push-ups 50 MB Lunges 50 WBS

WARM UP: C2C Run :30 Bar Hang C2C Run 1:00 Jump Rope C2C Run 20 Air Squats C2C Run 10 Inch Worm+Push Up SKILL: Straight into WOD WOD: For Time: 50/40 Cal Row 25 Burpee Box Jumps 100 Double Unders 25 Dumbbell Power Clean and Jerk 50 Air Squats 25 Pull Up – TTB 800m

WARM UP: 2 Rounds: 10 Cal Bike 10 Russian Swings 10 American Swings 10 Ring Rows 5 Burpees SKILL: Banded Stretching: Hips and shoulders WOD: Double TABATAS (25 min) :40 Effort :20 Rest for 5 Rounds Airdyne Sprint Burpees To Plate Kettlebell Swings Double Unders Pull Ups

WARM UP: 1 set fence drills 10 Squats with Wallball 10 inch worm+push up 10 Lunge to instep 10 SLSU SKILL: 7 Min EMOM 2 Heavy Thruster *from ground 3 Burpee Over bar WOD: 15 Min AMRAP: 7 Clean and Jerk 9 WBS to a 10” target 11 Sit Up’s with Wall Ball    

WARM UP: Plyos SKILLS: Alternating with a partner: 800 M Run 600 M Run 400 M Run 200 M Run WOD: 3 Rounds for Time: 16 Kettlebell Alternating Step Up’s 20 V-Ups 16 KB Alternating Lunges 20 Hollow Rocks

WARM UP: 200m Run 20 Jumping Jack 20 Seal Jumps 10 Lunge to Instep 5 Inch Worm + PU 30 Banded Pull Aparts 10 “Power Y” with the band SKILL: Max complex of Squat Snatch+Hang Squat Snatch WOD: “Randy” 75 Power Snatch for time  

WARM UP: Plyos SKILL: Death by T2B WOD: 25:00 EMOM M1 – 20 SB over the bar throws M2 – 20 Banded Tri Pull Downs M3 – 20 Jump Squats to A Plate M4 – 1:00 plank hold M5 – REST

WARM UP: 2 rounds 150 M Row 5 Strict Pull ups/ring rows 5 Inch Worm 10 push ups 10 Banded Squats SKILL: Seated DB Shoulder Press on 12in Box: 15-12-10-8 WOD: Teams of 3: Team 3,000m row + AMRAP P1: 1,000m Row P2 and P3: Alternating rounds of: 5 DL 7 Pull Ups 30 DU