WARM-UP: PVC Warm Up: 10 Pass thru 10 Good mornings 10 OHSQ 5 Fig 8 (each side) PVC Burgner SKILL: 3 Rounds 3 SP + 5 PP + 7 PJ WOD: 9 Min AMRAP: 12 Sit Ups 6 Burpees 3 Snatch (135/95)

WARM-UP: Fence Drills 10 Lunge to instep 10 Inch worms 10 Reach above and through legs 20 Air squats Stretch SKILL: Every 2:00 for 10:00: 3 BSQ with :03 pause at bottom @ 70% 1RM BSQ WOD: For time: 10 Pull ups (185/135) 10 Deadlifts Shuttle Run 8 Pull ups 8 DL Shuttle Run 6

WARM-UP: Group Rotating Ruck Run SKILL: Fireman’s 9/11 WOD with a partner 30:00 AMRAP Partner Carry- C2C each person 2:00 Stepups (together) Fireman’s Tool Carry- C2C each 20 Pike pole thrusts (BB) WOD: 411 Collective burpees as a group (For the 411 first responders)  

WARM-UP: C2C Run 2X: 5 Pull ups 10 Push ups 15 Squats SKILL: “Luke” – Give 5 (click hyperlink to donate!) 5 Min AMRAP 4 Power cleans (155/105) 24 DUs 10 Pull ups WOD: For time: (18:00) 800m Run Then 3 Rounds of: 14 Box Jumps (24”/20”) 14 V-ups 14 KB SDHP (24/16) 800m Run

WARM-UP: 3x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows SKILL: 12 min EMOM Odd-10 FSQ from the ground (55-60%) Even- 0:45 OH plate hold (45/25) WOD: 12 Minute AMRAP 3-6-9-12-15-18-21-24…… HSPU DB snatch (per arm)

WARM-UP: 9:00 EMOM M1: :35 Row M2: 10 Lunge to Instep M3: 8 Hip Squat Cleans with Empty Barbell SKILL: Death by C&j (10:00) M1- 1 C&J (135/95) M2- 2 C&J M3- 3 C&J Etc…. WOD: For time (16:00) 750m Row (4:00 cut) *then complete: 28-26-24-22-20-18-16-14-12-10 Walking Lunges (total) 1-2-3-4-5-6-7-8-9-10 Burpees *round 1 = 28

WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu 20 Wall Squats + red band SKILL: Turkish Get ups (12:00) 3 X 5 AHAP *must use the same weight on both arms *5 reps MUST BE unbroken before switching sides WOD: 20 min AMRAP 400m Run

WARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 8 Arch/Hollow on ground – rolling back and forth SKILL: 15:00 to find a 3RM Bench press WOD: 10 min AFAP 4 Front Rack Lunges (95/65) (total) 6 KBS (24/16) 8 Butterfly sit ups 8 Front Rack Lunges (95/65)

LABOR DAY WEEKEND SCHEDULE: Sunday, the 4th: 10 a.m. class ONLY. NO 4 p.m. class. Monday, the 5th: 8 and 9 am class ONLY. WARM-UP: Plyos Group Stretch WOD: 25 Min AMRAP: Waterfall Style 200m Row 200m Run 15 Burpee w/plate 25 Sit-ups 10 Calories on bike

LABOR DAY WEEKEND SCHEDULE Sunday, the 4th- Class will be held at 10 a.m. There will be NO 4 p.m class! Monday, the 5th- There will be an 8 a.m. and 9 a.m. class ONLY!   WARM-UP: 200 M run 1 Set fence drills 12 Lunge to instep 2x: 10 Squats with red band 20