WARM-UP: 1 Set of fence drills Plyos Group stretch WOD: 2 Rounds: (22:00) 2 Min ME OHSQ (95/65) 2:00 Rest 2 Min 400m Run 2:00 Rest 2 Min ME KBS (24/16) 2:00 Rest * For Total Reps  

WARM-UP: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press Burgener Warm-up SKILL: Every 2 min for 10 mins 3 Back squats WOD: In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. “My husband was a warrior

WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB back squats SKILL: Grab a partner: 33 burpee test WOD: 21 min EMOM Min 1- 10-15 Cals on Rower Min 2- 8-12 Box Jumps (30/24”) Min 3- 10-15 V-ups  

WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats (OPEN HIPS. Get explosive) :15 Ring support hold WOD: Teams of 2 800m Run (together) 80 SB sit ups 60 Partner push ups 40 Power cleans (185/135) alt reps 20 Syncro Pull-up + TTB  

WARM-UP: 2X: 20 Jumping Jacks 5 Dive bomber inchworms 10 PVC thrusters :30 Hollow body hold on ground 150m Row SKILL: Build to heavy but perfect complex: 3 Push press + 3 split Jerks WOD: 12:00 AMRAP 6 Thruster ( 135/95 ) 8 Burpees over bar 25 Double Unders * Thrusters should be unbroken each

WARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings (arch/hollow = one) SKILL: Every 90 sec, for 9 mins: 8 Deadlifts and a Shuttle run WOD: 4 RFT 200m Run 16 Wallballs (20/14) 8 Box jump overs (24/20)

WARM-UP: Plyos Outside SKILL: Death by 10 meters Min 1 – 1 shuttle of 10 meters Min 2 – 2 Min 3 – 3 …… 12 min cap WOD: 25:00 EMOM M1: 12 KB Goblet Squat (AHAP) M2: 12-15 Sit-ups M3: 200m Run (modified with shuttle) M4: 12 Lat Pull-downs with bands M5: 10/8 Cal

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thruster SKILL: Barbell Warm up 10 Back squats 10 Behind the neck snatch grip push press 10 Overhead squats WOD: 4 RFT, 5:00 to complete: 400m Run 15 Overhead Squats (115/75) *Rest remainder of the 5:00

WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 inch worm + 3 pu Burgener PVC Burgener Barbell SKILL: 9 min to complete 3 x Superset 8 Bench press 25 Banded pull aparts WOD: For Time: 30-20-10 Cal on Rower Front Rack Alternating Walking lunges (per arm) (24/16kg) 200m Farmers Carry

WARM-UP: 200 M Run 2x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows WOD: “ California Club” 8 Deadlifts (315/225) 40 V-ups 80 Double unders 2 Rope climbs 80 WBS 2 Rope climbs 80 Double unders 40 V-ups