WARM UP: :30 drills: Bottom squat hold Squats Push Ups Hollow Body Hold Superman Hold Bar hang SKILL: TABATA :20 on,:10 off Ring Dips 25 foot sprints WOD: “Josh” 21 OHS 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups

WARM UP: 2 Rounds: 5 Inchworms + 1 push up 10 Baby Squats 10 Lunges 5 Strict pull ups C2C Run SKILL: TIC-TAC-TOE WOD: Teams of 2 2000m Row 800m Partner run with band 150 Shared DUs 60 DB Goblet squat front rack walking lunges 100 Shared Shoulder taps in a HS 60 DB Goblet

WARM UP: 1 C2C forward 1 C2C backwards 10 Burpee broad jumps 10 Push ups 1 C2C shuffle sideways 1 C2C shuffle sideways (other way) 10 Squats 10 Squat jumps SKILL: 12 min EMOM M1: ME Rope Climbs M2: Rest M3: ME Hollow Body Rocks M4: Rest WOD: 21-15-9 Push Press Box Jumps 15 Burpees

WARM UP: 2 Rounds 150m Row 10 Lunge to insteps 10 Push ups 10 Wall squats with red band SKILL: 5 REP MAX BSQ WOD: “Annie” 50-40-30-20-10 DUs Sit ups

WARM-UP: 4 Rounds : 10 Cal AD Sprints 15 GM 15 Air squats :30 Bar Hang SKILL: BB warmup WOD: 5 RFT 400 meter run, 10 burpee box jumps 24/20 10 sumo deadlift high-pull @95/65LBS, 10 thrusters @95/65 1 minute rest

WARM-UP: Plyos SKILL: 1 Mile Time Trial WOD: 21-18-15-12-9 Push Ups OHS

WARM-UP: 3:00 Jump rope 2 X 150m Row 10 Dynamic GMs 10 Lunges with a twist SKILL: 1K Row for time WOD: 4 Rounds 7 Deadlift 16 Front rack DB lunges 50 DUs

WARM UP: 2 rounds Monster walks 20 right 20 left 20 backwards 15 squats with red band SKILL: Strict Press 10-7-5-3 WOD: 4 Rounds 400m Run 20 K2E 20 Ring Dips

WARM UP: 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 burpees over a friend 5 squats 5 jumping squats 5 PVC behind the neck jerk 5 PVC snatch balances SKILL: Snatch 3-3-3-3-3 WOD: 20:00 EMOM M1: 8-10 burpees M2: :45 OH plate hold M3: 10-12 DB Hang Power Cleans M4:

WARM UP: 200m Run 10 Dynamic GMs 10 Jumping Squats 10 V-Ups 10 Burpees 5 Negative T2B SKILL: 3 x 400m Run Resting 1:00 between sets WOD: 5 RFT 2 Rope climbs 12 Dumbbell Push Press 12 T2B