WARM-UP: 9min EMOM Min 1: :45 sec row Min 2: 10 wall squats Min 3; 12 reach throughs SKILL; Post WOD Mobility WOD: 4 RFT 400m Run/ 400m Row ( alt rounds ) 10 Horizontal Ring Rows 10 KB swings 10 Box jumps

WARM-UP: 200m Run 10 PVC pass throughs 7 Fig 8 2  x 10 PVC push press 10 PVC front squats 10 PVC thrusters 10 Push ups SKILL: 4 Min EMOM *Every Minute for 4:00 Complete the following: 8 Thrusters ME burpees with reminder of min Rest 1 Min 3 Rounds WOD: 10 Min AMRAP 10

WARM-UP: X2 30 sec drills Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: T2B practice WOD: “Fight Gone Bad” 3 Rounds 1 min ME at each station 1min Rest after Row Wallballs Sumo Deadlift high pulls Box jumps Push press Cal row Total reps after each round

WARM-UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Drop squats- 4 inch 5 Drop squats-above parallel 5 Drop Squats -Parallel) 5 Drop squats- full depth 5 Jumping squats :15 Ring support hold 10 SLSU SKILL: Heavy-ish back Squats Every 2:00 min for 8:00 min WOD: For Time 400m SB

WARM-UP: 200 m Run Group Stretch 8:00 200 m Run SKILL: Straight to WOD WOD: Buy In – 100 DU / 300 SU 15- Ring Rows 50- MB Squats 15- Ring Rows 50- MB SU 15- Ring Rows 50- WBS 15- Ring Rows CashOut – 100 DU / 300 SU

WARM-UP: Quick Plyos Calf Stretch 10 Inch Worm + Push up 10 Straight Legged Sit Ups 15 Banded Good Mornings 15 Banded Back Extensions *have green and purple bands out SKILL: Straight into WOD WOD: Partner “Mc Ghee” 30 MIN AMRAP 5 Deadlifts 13 Push Ups 9 Box Jumps *alternating Rounds

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: Straight into WOD WOD: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds

WARM-UP: Warm UP 8:00 EMOM: M1: :45 jump rope M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep SKILL: Mobility with Bands WOD: 4 min to complete each Section w/1 min rest in between 400 M Run + ME Pull Ups 400 M Run + ME Double Unders

WARM-UP: 3Min BB Quad Smash PVC: 10Pass thru 10 Good Morning 10 OHSQ 10 Thrusters 10 Lunge with PVC OH 10 Straight Legged Sit up SKILL: Build to a 4 Rep touch and go Clean WOD: 10 min Ladder: 1 Thruster + 1 TTB 2 Thrusters + 2 TTB 3 Thrusters + 3 TTB

WARM-UP: 200 M Run Plyos SKILL: Teams of 3: P1: 1000m  Row P2: 800m  Run P3: 100 Double Unders WOD: Teams of 3 Waterfall Style: 3 Rounds 1 C2C Sled Push 30 Lunges 30 Hollow Rocks