WARM-UP: 2x’s: 200m Run 10 Russ KBS 10 American KBS 10 Gob Squats 10 Slsu PVC Quick Burgener Warm-up WOD: OPEN WOD 16.3 7:00 AMRAP 10 Power Snatches (75/55) 3 Bar Muscle ups CASH OUT: 100 KBS for Time: *every time you break, perform 1 Shuttle run outside *Break = drop, stop swings, hold KB,

WARM-UP: 200 M run 10 Lunge to instep each 2 x 10 WBS to 10’ :60 Jump rope SKILL: 12:00 To build to a heavy 3 rep touch and go power clean *with a :03 pause landing, immediately into a front squat (for each rep) WOD: 18:00 EMOM M1: 3 Push Press from ground M2:

WARM-UP: Plyos Group Stretch Junk Yard Dog WOD: 400m Run 12:00 AMRAP #1 (start when last person is in) 10- Front Rack KB Lunges (light) 8- T2B 10- Slam Balls 8- Wall Balls 400m Run 2:00 rest and setup for next AMRAP 400m Run 12:00 AMRAP #2 (start when last person is in) 20- AS

WARM-UP: 200m Run 1 Set Fence Drills Thunderstruck Burpee Challenge -Everytime they say “Thunderstruck”, perform a burpee PVC Shoulder warm up -Pass throughs -Fig 8 -OHSQ SKILL: ME Handstand Hold   WOD: 4 Rounds (24:00) 6:00 to Complete: 500m Row (3:00) 20 Ring push ups 15 KB SDHP (32/24) *rest remainder of 6:00

WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig (CLICK LINK TO LEARN MORE) Good morning Lunges Push ups Stretch SKILL: SuperSet ( 12:00 ) 4 Sets: 6 KB Bulgarian split lunges each leg 15 Barbell OHSQ (45/35) WOD: Chipper (18:00) 400m Shuttle Run 100 Sit-ups 40

WARM-UP: 3X: 200m Run 10 Squats 10 Ring Rows 3 Wall Walks Hip Stretch SKILL: Handstand and pistol prep work WOD: “Mary” 20:00 AMRAP 5 HSPU 10 Pistols 15 Pull-ups

WARM-UP: 400m Row (easy) 5 Inchworms with a push up X2 8 Lunges with a twist (each) 10 Jumping squats 10 Knee above hip on bar WOD: Running Clock 0 – 12:00 “Jackie” 1000m Row (5:00) 50 Barbell Thrusters (45/35) 30 Pull-ups *rest remainder of 12:00 12:00 – 18:00 800m Run for Time 18:00 –

WARM-UP: 3:00 Jump Rope 1 Set of Fence Drills 2X: 1:00 Couch stretch, each side 10 Wall Squats w/ red bands :15 Ring Support at top :15 Ring support at bottom Stretch SKILL: 10:00 EMOM M1: 5 Touch and go deadlifts @ 70-75% of 2 RM Deadlift M2: :45 Plank hold on elbows WOD: 16:00

WARM-UP: Plyos X2 10 push ups 10 sit ups 10 squats ME L-sit on small boxes for time Stretch SKILL: 1 set of ME chest to Bar, 4:00 to complete: *minimum of 15 reps ***Then Complete: 3 RFT 50% of ME Set (6:00 cut) WOD: 4 Rounds: (20:00) 8 Hang squat cleans (start 135/95) 15

WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: Death by WBS M1: 4 WBS M2: 5 WBS M3: 6 WBS …until 12:00 *if fail early, drop to 5 WBS EMOM until time runs out WOD: For Time (18:00 cut off) 15 STO (135/95) 40