WARM UP: 2 rounds: 200m Run 10 Lunge to instep 10 Ring rows 10 Hollow/Arch swings 10 Hollow body rocks 10 Super man lifts 5 Inch worm to push up SKILL: ME Pull ups every 2:00 for 6:00 WOD: 4 Rounds Not For Time 1 C2C Sled (90/50) 18 Push ups 200m Slam ball run

WARM UP: 3 rounds: C2C Run 1 Wall walks + 10 Shoulder taps 5 Frog walks 5 Squats 5 Jumping squats 3 Burpees SKILL: Every 2 Min for 10 mins: 3 sets of (1 Clean pull + 1 Clean) WOD: 9 Min AMRAP 9 Power cleans (75/55) 9 Burpees 9 Power cleans 9 Box Jumps

WARM UP: 3 Rounds: 150m Row 10 Light american KB swings to a :01 pause overhead 10 Goblet squats 10 PVC squats against rig SKILL: Every 1:30 for 10:30 (8 sets): 2 Muscle Snatch + 3 Snatch Balances + 4 Power Snatches WOD: For Time: (18:00) 15/10 Calorie Row *Rower starts each round. 27-21-15-9 Kettlebell

WARM UP: Ladder work SKILL: Split jerks (70%) off racks 5X2 with a :03 pause in the catch position WOD: 3 Rounds: 400m Run 30 Sit ups 15 Ring dips  

WARM UP: X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Post WOD 3 Rounds Not for time: 16 Russian Sit ups with DB/KB (8R/8L) 20 Superman arch lifts 20 Monster walks backwards 10 Monster walks R 10 Monster walks L WOD: “Fight Gone Bad” 3 Rounds

WARM UP: X2 20 Jumping jacks 5 Burpee broad jumps 30 Monster band backwards 15 Monster band left 15 Monster band right 10 Banded squats 10 GM SKILL: Build to 3 Rep Back squat WOD: 5 Min AMRAP 25 DU 8 Deadlifts (275/185) 5 Burpees Rest 3 Mins 5 Min AMRAP 25 DU 8 Deadlifts

WARM UP: Plyos SKILL: Set up for WOD WOD: For Time 30 Box Jumps (24/20) 30 Pull ups 30 KBS 30 DU 30 Walking lunges w/plate OH 30 K2E 30 Med ball slam 30 DU 30 Push press (75/55) 30 Supermans w/plate 30 Burpees 30 DU  

WARM UP: PVC warm up Pass throughs Fig 8 Good mornings OHSQ Burgner warm up SKILL: Into WOD WOD: With a Partner Min 0-10: Double “Isabel” 60 Snatches for time (135/95) Rest 1:00 Min 11-20: Double “Elizabeth” 42-30-18 (135/95) Ring Dips Rest 1:00 Min 21-30: “Karen” 150 WBS (30/20)

WARM UP: 200m Run X 2 10 Wall squats 10 Lunge to instep 10 push ups 10 SLSU 10 Burpees SKILL: Back squat 4 x 5 WOD: Tabata something else-ish Burpees Sit ups Push ups Slam ball over shoulder ( 70/50 )

WARM UP: X 2 10 Pass throughs 5 Fig 8 each side 10 Ring rows 5 Push ups w/ ( :03 ) 3 wall walks SKILL: 3 Sets (10:00) 10 Bench Press 20 Banded Face Pulls WOD: For Time ( 14:00 ) 50 Alternating jumping lunges 50 Hand Release Push Ups 50 Box jumps (