WARM-UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support SKILL: 6 min EMOM: Hip squat snatch + Hang power snatch WOD: 12 Min AMRAP 200m Run 12 BB Back rack lunges (135/85) (total) 12 Ring Dips

WARM-UP: 1 Shuttle Run 15 Good mornings 2Xs: 15 Squats with a 15lb plate 15 Push-ups 15 Sit ups 3 Wall Walks SKILL: Shoulder Taps 3 Sets of 40 (20 each arm) WOD: AMRAP in 30 min: 25 Cal Bike 1 min rest walking 100 DU 1 min rest walking 800m Jog 1 min rest

WARM-UP: 200m Run Outdoor Plyos 10 Lunge to instep WOD: 10:00 to complete: 20 Back Squats (135/95) – 45% roughly 20 Back Squats (155/105) – 55% roughly 20 Back Squats (185/125) – 65% roughly *No Racks. From the Ground. 1 Bar. 3:00 rest 10:00 to Complete 20 Push Press (135/95) – 50% roughly 20 Push

WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig (click link to learn more! great drill for everyone.) Good morning Lunges Push ups Stretch SKILL: 6:00 Handstand Practice WOD: 12 Ring push-ups 400 Meter run 25 Sit-ups

WARM-UP: 3X: 200m Run 10 Squats 10 Ring Rows 3 Wall Walks Hip Stretch SKILL: 10:00 EMOM 1 Clean and Jerk *build to a max WOD: 100 Thrusters for time (75/55)  

WARM-UP: 400m Row (easy) 5 Inchworms with a push up X2 8 Lunges with a twist (each) 10 knee above hip on bar SKILL: Rowing Sequence Work WOD: 5 Rounds 15 Cal Row 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks Rest while Partner works

WARM-UP: 3:00 Jump Rope 1 Set of Fence Drills 2X: 1:00 Couch stretch, each side 15 Wall Squats w/ red bands :15 Ring Support at top :15 Ring support at bottom Stretch SKILL: 8:00 Med Ball Cleans WOD: “Jumping Beans” 10-8-6-4-2 Squat Cleans (185/125) 100-80-60-40-20 Double unders

WARM-UP: Plyos X2 10 Push ups 10 Sit ups 10 Squats ME L-sit on Rings/or Ring Support Stretch SKILL: Every 2:00 for 12:00 3 BSQ WOD: “Nicole” 20:00 AMRAP 400m Run ME Pull-ups

WARM-UP: Plyos Group Stretch WOD: 25:00 AMRAP 15- KB SDHP (32kg/24kg) 10- Burpees 15- V-Ups C2C sled sprint

WARM-UP: 200m Run Plyos WOD: Teams of 4 10:00 to Complete: 800m Run together 30 Burpees together 12:00 to Complete: Build to heavy Power clean+ clean +front squat 14:00 to Complete: Partner Deadlift Hold (365/255) 3000m Row