WARM-UP: PVC Complex 10 PVC GM 10 Pass throughs 5 FIG 8 10 PVC OHS 10 Ring rows X 2 Burgner BB WU SKILL: Build over 10:00 Hang Power Snatch + 3 OHS WOD: 1 Minute ME each station Wallballs (20/14) SDLHP (75/55) Box Jumps (20) Push press (75 /55) Cal on Rower

WARM-UP: 10 LHPU :30 Bar hang :15 Ring hold :15 Bottom ring hold :30 Handstand hold X 3 Group Shoulder stretch SKILL: 10 Min EMOM Min 1- 3 Push Jerks Min 2- :45 sec Plank hold WOD: AFAP in 12 min 2 Power Cleans ( 135/95 ) 2 Pull ups CTC 4 PC 4 Pull

WARM-UP: Plyos Skill: 3 x 200m Sprint on the Rower WOD: 24:00 EMOM Min 1: 10 FSQ (115/75) Min 2: 200m Run Min 3: 15 Push-ups Min 4: 12 T2R

WARM-UP: Plyos SKILL: Teams of 2 Complete 400m SB Carry 400m Run 800m SB Carry 800m Run * on 400m alt every 200m * on 800m alt every 400m WOD: Teams of 2 Complete 80 Sit ups 60 Alt Jumping Lunges 40 Slamballs 20 Burpees 20 Power Cleans ( 165/115 )

WARM-UP: 400m Run 3 Rounds of Cindy 5 pull ups 10 Push ups 15 Air squats WOD: 20 MIN AMRAP 15 Calories Row 15 Box jumps (24/20) 15 KB Goblet squats (24/16) Cash-Out: Abs

WARM-UP: CTC 20 Kicks CTC 20 Pelvic raisies CTC 20 Scorpions CTC 20 Lunges CTC 20 Air squats SKILL: :90 Quad smash each side with barbell :90 Calf smash each side with barbell WOD: 7 min AMRAP 5 Hang power cleans ( 115/75 ) 5 Front squats 5 Push jerks

WARM-UP: 10 Pass throughs 5 Fig 8 ( each ) 10 Ring rows 8 Push ups w/3 sec descend :30 Bar hang :30 Handstand hold X2 SKILL: Super Set 10 Bench press 15 Banded pull-aparts X 3 sets WOD: 20 min EMOM MIn 1- 8-10 Cal on Bike Min 2- 8-12 Burpees Min 3- 12-15

WARM-UP: Fence Drills X 2 10 Wall squats 10 Lunge to instep 10 Inch worms SKILL: Every 2 mins for 10:00 (5 sets) 3 Rep Back Squat :05 hold in top position, then squat WOD: “ TIger Blood” ( 15:00 ) 400m Run 10 Clean and Jerks (135/95)

WARM-UP: :30 Second drills Air squats Good mornings Push ups SLSU Inch worms Plank hold X 2 SKILL: 10 min EMOM Min 1- 10 BB Good Mornings ( 95/65 ) Min 2- 8 Burpees over the bar WOD: 5 RFT Med Ball Shuttle Run 14 Wallballs 12 Med ball V-ups 10 Lunges ( each side

WARM-UP: Quick plyos to prep for WOD Inside: 10 Inch worm + PU :15 Ring support hold :15 Bottom hold :30 Bar hang SKILL: 5×5 Ring Dips (rest 1:00) WOD: Partner “Eva” (30:00) 5 RFT: 800 M Run 30 KBS (32/24) 30 Pull-Ups