WARM UP: Complete 1 of each: 10 Calorie Row 10 Calorie Bike 400m Run 2 Rounds: 5 Inch Worm + Push up 10 Straight Legged Sit Ups 15 Banded Good Mornings 10 Knee Above the Hip SKILL: Setup for WOD WOD: Teams of 2 (28:00) 800m Run (400m Each) 30 Power Clean (185/125) 30 Synchronized

WARM UP: 200m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: “Isabel” (19:00) 8:00 for athlete 1 (3:00 rest – transition) 8:00 for athlete 2 30 Snatches for Time (135/95) WOD: (15:00) 15-12-9-6-3-1 OHSQ

WARM UP: Warm UP 8:00 EMOM: M1: Row M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep SKILL: 3:00 To Complete: (12:00) 2 Rounds of: 6 Burpees over 12”box 6 Calorie row If you Complete the above, you get an additional 3:00 to complete: 2 Rounds of: 8

WARM UP: 400m Run PVC: 10 Pass thru 10 Good Morning 10 FSQ 10 Lunge with PVC OH 10 SLSU :30 Handstand Hold :30 Bar Hang SKILL: 3 Rounds of Skill Practice 16 Alternating Pistols 10 Butterfly Pull-ups 10 Kipping HSPU WOD: For Time: (12:00) 21-15-9 FSQ (185/125) Weight Ab Mat Sit-ups (20/15)  

WARM UP: 200m Run Plyos SKILL: Set up for WOD WOD: 25min AMRAP 50 Wallballs (20/14) 50 KB swings (24/16kg) 40 Box jumps (24/20”) 40 Knees to elbows 30 Chest to bar 30 Burpees 20 Power cleans (115/75) 20 Push jerks (115/75) 10 Muscle ups 10 HSPU

WARM UP: Fence Drills :30 Squat Hold 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: 8:00 EMOM 2 Squat Snatches @80% of 1RM WOD: 21 Hang Power Clean (135/95) 21 Burpees over Bar 75 Double Unders 15 HPC 15 BOB 50 Double Unders 9 HPC 9 BOB 25 Double Unders  

WARM UP: Plyos SKILL: Set up for WOD WOD: 20 Min AMRAP 5 Deadlfits 5 Hang power cleans 5 Front squats 5 Back squats 200m Run

WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips SKILL: Set up for WOD WOD: 8:00 AMRAP 5 Box Jumps (30/24”) 3 Squat Snatches (155/105) (75% of 1RM) (8:00 Rest) 8:00 AMRAP 5 Box Jumps (30/24”) 3 Squat Cleans (225/155)(75% of 1RM)  

WARM UP: 200m Run 30 Jumping Jacks 30 Seal Jumps 10 Walking Lunge and Twist 10 Spider Walks :30 Bar Hang 15 Knee Above the Hips SKILL: 5:00 of Muscle-up Practice and Prep WOD: “Dunn” 19:00 AMRAP 3 Muscle-ups 1 Shuttle sprint 6 Burpee box jump-overs (24/20”) Marine Corps Lance Cpl. Kielin Dunn, 19, of

WARM UP: 2:00 Jump Rope 1 CTC Run 10 Russian Swings 5 Inch Worm+ Push Up 1 CTC Run 10 Lunges w/ KB 10 Lunge to Instep 1 CTC Run 10 Goblet Sq 10 Straight legged sit ups SKILL: Set up WOD: 4 Rounds for Total Time: 60 Double Unders 40 Air Squats 20/14 Calorie