WARM-UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every :90 for 9min (6 sets) 3 Back Squats w/ :05 negative WOD: Open WOD 13.2 10min AMRAP: 5 STO 10 Deadlifts 15 Box Jumps

WARM-UP: 4X CTC Run 5 BP Broad Jump 5 Jump Squats For Height SKILL: Weighted Box Jump Drills W/DB WOD: 3 Person WATERFALL 400m Row 20-Zercher Hold slam ball box step up CTC DB Overhead Walk 20- Alternating Over the Shoulder slamball Tosses

WARM-UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips SKILL: Nutrition REBOOT Baseline 3:00 ME GTO (2:00 rest) 3:00 CTC Shuttle run (2:00 rest) 2:00 ME Pull-ups 2:00 ME Burpees 2:00 ME Wall Ball Shots WOD: For Time: 21 OH Squats 100 DU 15 OH Squats 75 DU 9 OH

WARM-UP: 200m Run 30 Jumping Jacks 30 Seal Jumps 10 Walking Lunge and Twist 10 Spider Walks :30 Bar Hand 15 Knee Above the Hips SKILL: Into WOD WOD: Open WOD 17.2 12:00 AMRAP 2 Rounds: 50’ Front Rack DB Walking Lunge 16 TTB 8 DB Power Clean Then 2 Rounds: 50’ Front Rack DB

WARM-UP: 1 C2C run 10 Russian Swings 5 Inch Worm+ Push Up 1 C2C run 10 Lunges w/ KB 10 Lunge to Instep 1 C2C Run 10 Goblet Sq 10 Straight legged sit ups SKILL: MOBILITY: Get ready for 17.2! WOD: 20 MIN EMOM: (5 rounds) M1: C2C Sled Push M2: 8 -10 Burpees to

WARM-UP: 3 Rounds 5 Baby Squats 5 Ring Rows 5 Burpees SKILL: Teams of 3: (15min cap) 150 Calories on Bike as a Team P1: ME Calories on Bike P2: ME Slamballs P3: Rest WOD: “Helen” 3RFT 400 M Run 21 KBS 12 Pull Ups

WARM-UP: 200 M run PVC Warm Up: Pass thru Fig 8 OHSQ SKILL: Every 2min for 10min 3 Position Snatch Complex Hip + Hang + Full WOD: 12 Min AMRAP: 200 M Run 8 Box jumps 12 Russian KB Sit Up + Shoulder Press

WARM-UP: 2x’s :30 drills Squat Hold Air Squats Lunge to instep R Lunge to instep L Push Ups Free Stretch 1min SKILL: 12:00 to complete: 5×5 Back squats WOD: 15-12-9-6-3 Deadlifts Shoulder to Overhead V-Ups

WARM-UP: 3X 5- Inch Worms 5- Burpees 5- Knees To Elbows C2C Run SKILL: Straight to WOD WOD: Teams Of 3 1- 1600 M Row W/ Teammate Plank Hold 2- 90 Bpees W/ Teammate Bar Hang L-Hold 3- 90 SB over shoulder (50/30) W/ Teammate Squat Hold 4- 90 Alternating Russian Twists 5- 1600 M

WARM-UP: 200m run X2 :30 Drills Lunge and twist Inch Worms Downward Dog Side Lunges Squat Hold Squats SKILL: Straight into WOD WOD: 17.1 Open WOD For Time 10 – 20 – 30 – 40 – 50 Alternating DB Snatch 15 Box Facing Burpees Over Box