WARM-UP: 3 rounds: 20 Jacks 10 Jumping squats 10 Banded GM 10 Push ups Stretch SKILL: Every :90 for 9:00 8 Back Rack Lunges off of racks *Goal is to build to a heavy set of 8 reps WOD: For Time: 400m Run 30 Hollow body rocks 1 C2C Sled (180/140) 200m Run 30 Hollow

WARM-UP: C2C Run 20 Kicks on back C2C Run 20 Pelvic raises C2C Run 10 Light russian KBS C2C Run 10 Hollow/Arch swings C2C Run 10 Inchworm to pu SKILL: :60 Couch stretch (each leg) :90 Quad Smash with BB (each leg) 5:00 to review rope climbing WOD: 26:00 AMRAP 12 Plate Burpees (45/25) 20

WARM-UP: 3X: 20 Jumping jacks 10 Wall squats 10 PVC pass throughs :10 Ring support hold :10 Ring dip support hold Stretch SKILL: 8:00 EMOM Snatch Complex 1 Hang power snatch + 2 Power snatches WOD: “ELIZABETH” 21-15-9 Squat cleans(135/95) Ring dips

WARM-UP: 2x’s :30 Drills: Seal jumps Downward dog Arm circles (walk to bar) Bar hang Handstand hold Push ups SLSU SKILL: 10:00 EMOM M1- 200m Run M2- 25’+ HSW/3 wall walks WOD: “Lynne” (25:00) 5 Rounds of: 5:00 to complete the following: 1 Set of Max Effort Bodyweight bench press 1 Set of ME pull-ups

WARM-UP: 200 M run Plyos Group stretch SKILL: Working with a partner: 4 X 500m Rowing time trial *Score is the slowest 500m row WOD: TABATA (:20 on/:10 off) Sit-ups Plate G2O Squats KBS

WARM-UP: Group Stretch Bring Sally Up (push-ups) WOD: Teams of 3 : 3 Rounds X 4 (24:00) 2:00 Rounds Alternating Reps R-1: Jumping Split Squats R-2: Everyone Holds Plank (3 Burpee Reward For Every Drop Done At End) R-3: 5 Cal AD Sprint R-4: Slam Ball Oblique Cash Out

WARM-UP: Group Plyos Outside 1:00 Freestyle jump rope 12-1 Scale of single leg jumps 1:00 Double Unders WOD: Teams of 2: (35:00) 1600m Run (800m each) 100 Pull ups 200 Squats 300 DUs 800m Run (400m each) 50 Burpees 100 Sit ups 200 DUs at 35:00: rest 2:00 at 37:00 For time: 60 BSQ (135/95)

WARM-UP: PLYOS WOD: 22 min AMRAP: 400m Run 3 Bear Complexes -Clean -FSQ -STO -BSQ -Back to Overhead *cannot drop bar during complex. If athlete does, then complex is a fail and must restart complex. Standard increasing weight each round

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: Couch Stretch (:30 each) M3: 10 Barbell Thrusters Monster walks 20 steps forward 20 steps backwards 20 steps left 20 steps right 10 Squats facing wall X 2 rounds SKILL: 3 Super Sets (10:00) 5 reps of Ring Dips: :02 hold at top of rings :02 hold at

WARM-UP: PVC: 2x’s 10 Pass thru 10 Good Mornings 10 OHSQ Shoulder stretch Burgner WU SKILL: 12:00 Barbell 3-Point Lunge 5 x 3 each leg Lunge forward Lunge to the side Lunge backwards Switch legs Repeat 2 more times *increase weight each round WOD: For Time: (18:00) 4 Deadlifts (205/125) 8 Box Jumps (24”/20”) 6