WARM-UP: 3min Jump rope 1 Set fence drills 10 Baby squats 20 Air squats 10 Push ups :30 HS hold Group stretch SKILL: 5×4 BSQ @ 75-80% of 1RM BSQ WOD: AFAP in 10 Min 2-4-6-8-10… HSPU Power Cleans (155/105) 20 DU each round

WARM-UP: Everett Warm-up 20 Jacks 20 Seal 20 Lunges 15 Squats 15 Push ups 10 Burpees WOD: 25 Min EMOM: M1: 12 Alt. DB Snatch (40/25) M2: 20 Sit-ups M3: 12 Slam Balls (30/20) M4: 12 TTB M5: Rest

WARM-UP: 200 M Run Plyos SKILL: With a Partner: 800 M Run 1000 M Row 2400M Bike WOD: 12 Min AMRAP: 12 KB Goblet SQ (24/16) 12 Box Jumps (24/20) 12 Hollow rocks

WARM-UP: PVC Warm up 5 Pass thru 5 Good mornings 5 Thrusters 5 OHSQ SKILL: 4X10 Bent over row WOD: 4 Min AMRAP: 10 SDHP (75/55) 10 Hand release push-ups 1 Min Rest 4 Min AMRAP: 10 Thrusters (75/55) 5 Burpee over bar 1min Rest 4 Min AMRAP: 10 OHSQ (75/55) 10 V-ups

WARM-UP: 200 M Run 1 Set Fence Drills 20 Air Squats 10 Lunge to instep Stretch SKILL: 10 Min EMOM: 2 Heavy Squat Clean (185/125) 3 Burpee over bar WOD: 5 RFT: 200 M Run 20 Air Squats 5 Push Press (135/95)

WARM-UP: Death by burpee WOD: 21-15-9-3-3-9-15-21 (30:00 cutoff) (C2C run between each set) Box Jump (24/20) Ab Mat sit ups WBS (20/14)

WARM-UP: Plyos Calf stretch BBWU SKILL: 1 Mile Run Time Trial WOD: 10 RFT Alternating with a partner: 10 TTB 5 Power Clean (165/115) 5 Burpees over bar

WARM-UP: :30 drills Reach above head and through legs Lunge to instep (:30 each) Push Ups Ring Rows Bar hang SKILL: Reverse DEATH BY STRICT/WEIGHTED Pull-Ups M1: 10 Strict pull-ups M2: Rest M3: 8 Strict Pull-Ups M4: Rest M5: 6 Strict Pull-Ups M6: Rest M7: 4 Strict Pull-Ups M8: Rest M9: 2 Strict Pull Ups

WARM-UP: 200 M Run Plyos 10 Inch worm-push up WOD: “Kelly” (30:00) 5 Rounds 400 M Run 30 Box Jumps (24/20) 30 WBS (20/14)

WARM-UP: 9 min EMOM: M1: Airdyne M2: 10 Lunges/10 slsu M3: Stretch SKILL: 3 Rounds: Max Effort Calories on Airdyne in 2:00 WOD: 15-12-9-6-3 For time (10:00) Front Rack Lunges (95/65) Russian Twists w/ Plate (25/15)