WARM UP: 1 set of fence Drills 10 Lunge to instep 10 Push up hold, jump to squat 5 Burpees 10 Squats 10 Ring rows SKILL: Back Squats 4 sets of 2 reps WOD: 1 Min ME per station, with a :20 transition 3 Rounds through (11:00): M1: ME: FSQ M2: ME: Slamball alternating over

WARM-UP: Plyos SKILL: Into WOD WOD: Mini “SCOOTER” With Partner, share the reps anyway for 30:00: 30 Step-ups 15 Pull-ups 15 Push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift.  

WARM UP: 400m Run 2 X:: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings SKILL: Barbell warm up WOD: For Time: 30 Power Snatch 200 M Run 20 Power Snatch 400 M Run 10 Power Snatch 800 M Run

WARM UP: 8:00 EMOM: M1: 7 Inch Worm + Push Up M2: 7 Burpee Broad Jumps M3: Lunge to Instep (:30 each side) M4: 10 Barbell Thrusters SKILL: Into WOD WOD: 17.5 10 RFT 9 thrusters 35 Double Unders

WARM-UP: 400m Run 2 X 10 banded pull-parts 10 banded sto 10 banded starfish 10 ring rows SKILL: Superset ( 12:00 ) 4 Sets Bench Press X 10 reps + ME Strict pull ups WOD: AFAP in 10 min 2-4-6-8-10,….ECT Hang Power cleans Front Squats CTC Run

WARM UPS: Plyos Banded GM 3 x 10 SKILL: Every 2:00 for 12:00 min complete 5 Deadlifts + 6 Burpee box jump WOD: 4 RFT 7 Push Jerks 14 V-ups 7 Ring Dips

WARM-UP: 3Min Jump rope 2 rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support SKILL: Flight Simulator (12:00) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders WOD: “ Fran “ 21-15-9 Thrusters Pull ups

WARM UP: Plyos SKILL: Straight to WOD WOD: EMOM # 1 x 4 M-1 ME for :45 pull-ups M-2 ME for :45 push-ups M-3 ME for :45 30 AS 3:00 rest EMOM # 2 x 4 M-1 200 m run M-2 ME for :45 T2R M-3 ME for :45 HS hold

WARM UP: CTC before each movement 20 Pelvic raises 20 straight leg kicks 20 AIr squats 20 walking lunges 20 Scorpions SKILL; Junk yard dog WOD: Teams of 2 800m Run 30 Power Clean and jerks 30 Synchronized Burpees over bar 60 Synchronized Sit ups 30 Synchronized Burpees over bar 30 power clean and jerks

WARM-UP: 20 Monster Walks Fence Drills 20 Jumping Jacks 20 Seal Jumps 10 Lunge to Instep 20 Pelvic Raises :30 Handstand Hold 15 Good Mornings 10 Burpee Broad Jumps 15 WBS SKILL: Post WOD 3 Rounds Not for Time: 1:00 Plank :30 Ring Support Hold at the top 10 Strict Pull-ups 50 Double Unders WOD: