WARM-UP: X2 :30 sec Squat hold Squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: 12min EMOM Min 1- ME Cal on Air Dyne Min 2- Rest Min 3- ME slam Balls (30/20) Min 4- Rest WOD: 13 Min AMRAP 13 Push press ( 115/75 ) 13 Box jumps ( 24/20 ) 13

WARM-UP: 400m Run Plyos WOD: 12min to complete: 2K row 12min to complete: Build to heavy Power clean+ Clean +Front squat 12min to complete: 1000m Med ball carry (20/14) *if you drop = 20 burpees  

WARM-UP: CTC Run 20 Lunges CTC Run 20 Pelvic raises CTC Run 20 Air squats CTC Run 20 Straight legged kicks SKILL: KB front rack step ups 3 x 16 ( 8 each side ) WOD: FOR TIME: 12 Power Snatches (115/75) 12 Burpees over bar 200m Run 10 Power Snatches 10 BOB 200m Run

WARM-UP: Jump rope WU (3:00) 200M Run 10 Burpees 10 AS 20 Jumping Jacks 10 Push-Ups 50 DU 200M Sprint WOD: For Time: 10 Cal. Bike 3 Pull-ups 3 Burpees W/Plate (45/25) 25 DU 10 Cal. Bike 6 Pull-ups 6 Burpees W/Plate 25 DU 10 Cal. Bike 9 Pull-ups 9 Burpees W/Plate 25 DU 10

WARM-UP: 200m Run Plyos 2 RDS: 5 Inch worm to pu 10 SLSU 10 Light KBS 10 Goblet squat SKILL: KB Farmer Carry Relay in teams of 2 5x’s KB farmer Carry (24/16) WOD: Partner Chipper: P1: 200 M Run P2: 80 Sit Ups 40 HSPU 80 KBS 40 TTB 80 Goblet SQuats 40 Burpees

WARM-UP: 2X :30 drills: Jacks Reach overhead and through legs Inch worm + push up Baby squats Lower back stretch Right Lower Back Stretch Left BBWU: 10 good morn, 10 rdl SKILL: Every :90 for 15:00 (10 sets) 2 Deadlifts WOD: For Time: 15-12-9-6-3 Push Press (115/75) Box Jump Over (24/20)

WARM-UP: 250 Row Everett WU 20 Lunges 15 Squats 10 Push ups 5 Burpees SKILL: Mobility WOD: For Time: 1000m Row (5:00 cut) 30 OHSQ (115/75) 50 Plate Russian Sit Ups (25/15) 30 Pull Ups (3:00 rest) 800m Run for time

WARM-UP: Outdoor Plyos SKILL: With a Partner, Relay Style: 800 M Run 400 M Run Rest while partner works. WOD: 14 min Amrap: 30 Air Squats 1 CTC Sled Push (140/90) 15 Hollow rocks 30 Double Unders (60 SU) Sleds: Men – 45+25 on each side, Women – 45 on each side

WARM-UP: 3 rounds 1 C2c run 10 Light KBS 10 Air squats 5 Push ups :30 Bar hang SKILL: Death By Strict Pull ups (10 Min) M1: 3 strict Pull up + 3 WBS M2: 4 Strict Pull ups + 3 WBS M3: 5 strict pull ups + 3 WBS …….. WOD: 20 Min EMOM

WARM-UP: 400m Run PVC Warm up: 10 Pass thru 10 Fig 8 total 10 Good morning 5 SP 5 PP 5 PJ SKILL: 12 Min to build to a Heavy Push Press + Split Jerk WOD: 3 RFT: 8 Power Cleans (155/105) 10 Burp Over Bar 400 M run