WARM UP: 1 Shuttle Run 3 rounds 5 Baby Squats (not rushed) 5 Ring Rows 5 Burpees 20 reps of each Monster Walk SKILL: Every 3:00 for 12:00 3 Squat Clean and Jerk @ 75-80% of 1RM WOD: “Heartbreak Child” 3RFT 10 Front Squats 20 C2B Pull-ups 10 Burpees

WARM UP: 200m Run Plyos SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Sit ups 20 Push-ups 10 Pull-ups WOD: 8 Min AMRAP 15 STO ( 95/65 ) 15 Box jumps ( 24/20 )

WARM UPP: 2x :30sec Squat hold Airsquats Lunge to instep R Lunge to instep L Push ups Handstand hold Bar Hang SKILL: 8 Min EMOM Odd: 4-8 HSPU Even: 6-10 TTB WOD: For Time: ” X ” Thrusters 15 @135/95 12 @155/105 9 @165/115 6 @175/120 3 @185/125      

WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of Two 30 Cleans (135/95) 200m Run 30 Bench press 200m Run 30 Squats 200m Run 30 Push press 200m Run 30 Deadlifts 200m Run 30 Plate sit ups (45/25)

WARM UP: 200m Partner Run w/red band 10 Partner Push ups 10 Synchronized air squats CTC Partner Carry (each) 20 (total) Partner weighted squats 20 (total)Partner weighted sit ups with WB :30 partner stretch (per person) SKILL: Teams of 2: 10 Rounds of DT & Max WBS DT: (Alt rds, each person will complete 5

WARM UP: PVC: 10 Pass thru 10 Fig 8 10 GM 5 PVC FSQ 5 PVC Push press 10 PVC Thrusters 10 PVC OHS SKILL: Alternating 8 Min EMOM Odd: 2-3 Snatches (70-75% or 175/115) Even: 6 Burpees WOD: 100 Thrusters for time (75/55)

WARM UP: 2 Rounds 1:00 Jump rope 150m Row 10 Ring rows 10 Hollow/arch 5 Seal rocks :30 Pec stretch SKILL: ME Pull up test Rest 2:00 Tabata 8 Rounds of DU 8 Rounds of sit ups WOD: 5 Rounds not for time 300m Row 10 Bench press (70% or 175/105)  

WARM UP: 2 rounds: Shuttle Run 10 Lunges 5 Inchworms 5 Burpees 3 Wall walks 3 Downward dog stretch to cobra SKILL: Handstand Practice WOD: For Time: 800m Run —————– 10-8-6 Power cleans (205/135) Bar facing burpees —————– 800m Run  

WARM UP: 200m Run 10 Lunge to instep 10 Wall Squats 5 Burpees 10 Lunges 10 Side Lunges SKILL: CrossFit Total: (12 Mins per station/36:00 total) 1 RM Shoulder Press 1 RM Back Squat 1 RM Deadlift WOD: 25 Min AMRAP 21 Goblet Squats (24/16kg) 15 Burpees 10 KB S2O 400m Run

WARM UP: 200m Run 10 Lunge 2 instep 10 Wall squats 5 Burpees 10 Lunges 10 Side Lunges SKILL: Option #1 CrossFit Total 12min per Lift 1 RM Shoulder press 1 RM Back squat 1 RM Deadlift WOD: Option #2 25min AMRAP 21 Goblet squats 15 Burpees 10 KB STO 400m Run