WARM UP: 30 sec drills X 2 Lunges Air squats with Wall Ball Push ups SLSU Inchworms Negative pull-ups SKILL: 3min EMOM 3 Hip power snatch 10 Jump squats (2:00 rest) 3min EMOM 3 Hang power snatch 10 jump squats (2:00 rest) 3min EMOM 3 Power snatch 10 jump squats WOD: Deck of DeatH Hearts:

WARM UP: 400m Run 10 Lunge to instep 20 Pelvic Raises 10 Scorpions Coach Stretch 10 PVC pass throughs 8 Fig 8 SKILL: Nutrition REBOOT Baseline 3:00 ME GTO (2:00 rest) 3:00 CTC Shuttle run (30/20) (2:00 rest) 2:00 ME Pull-ups 2:00 ME Burpees 2:00 ME Wall Ball Shots WOD: 4 RFT 200m Run 10

WARM UP: 200m Run 2 Rounds 15 Jumping jacks 10 Wall squats 15 Seal jumps 5 Inch worms THEN 200m run SKILL: Every 2 mins for 10 mins 3 Back squats WOD: 16min EMOM Min 1 : 12 T2B Min 2 : ME Burpees Min 3 : 12 Box jumps Min 4 : ME Cal

WARM-UP: 2 Rounds 1 Shuttle run 10 Push ups 10 Pull ups 6 Burpee SKILL: Superset 5 Supersets of: 3 Bench Press 15 Banded pull-aparts WOD: “Elizabeth” 21-15-9 Power Cleans Ring Dips

WARM-UP: PLYOS SKILL: Post WOD Mobility Foam roll Quads Calves WOD: Min 0-6 Run 800m Min 6-10 33 Burpees Min 10-16 Run 800m Min 16-26 (10:00) For Time: 50 Alternating DB Snatch (55/35) 25 Right Arm OH DB Lunge 25 Left Arm OH DB Lunge Min 26 – 34 (8:00) EMOM Even: 15 KB swings

WARM-UP: 2Xs: 250 Row 5 Inch worms 5 Burpees 10 Air squats 20 Seal jumps SKILL: Teams of 3 Row 1500m P1- Row 250 P2- Plank hold P3- REST WOD: For Time 1 Round of Cindy 1 Clean and jerk 135/95 1 Round of Cindy 2 Clean and jerk 1 Round of Cindy …> 1

WARM-UP: 200m Jog Plyos 4x Sprint Time Trials WOD: 400m Run 3 Burpees 3 KBS (24/16) 3 Sit-ups 3 BXJ (24/30) 400m Run 6 Burpees 6 KBS 6 Sit-ups 6 BXJ 400m Run 12 Burpees 12 KBS 12 Sit-ups 12 BXJ 400m Run 24 Burpees 24 KBS 24 Sit-ups 24 BXJ 400m Run   See