WARM-UP: PLYOS WOD: Teams Of 2 3 RFT 30 cal row each 200 m burden run w/ med ball OH (20/14) each 50 BSQ w/ empty BB alternating reps with partner 60 Alternating push-ups

WARM-UP: Plyos SKILL: 1 Mile run for time! WOD: 4 Min AFAP: 40 WBS 30 Sit-Ups 20 Pull Ups 15 DB Hang Squat cleans (55/35) 1min Rest 6 Min AFAP 1min Rest Then for time

WARM-UP: 5:00 Group Coach led stretching Banded Shoulder Mobility from pull up bar. *all 4 positions :15 each PVC: :30 Bar hang 15 Pass Thru 10 OHSQ SKILL: 8 MIN EMOM: Power Snatch + Hang Snatch @80-85% of 1RM WOD: For Time 21-15-9 TTB Power snatch (115/75) *50 Double Unders (after each round)  

WARM-UP: Banded Monster Walks 2 Rounds: 20 each Right/Left/Forward/Back -then- :30 drills – 1 times Jacks Good mornings Seal Gate swings Push ups Right leg lunge to instep Left leg lunge to instep Cobra to downdog SKILL: BBWU: 15 good mornings 15 RDL WOD: “Woody” Partners! 29 Min Amrap: 38 Box Jumps (24/20) 30 Push

WARM-UP: 400m Run Plyos SKILL: 3 Rounds: ME BSQ @ 65 % 1rm CTC Run Rest 2 min WOD: For Time: (10min cut) 20 Walking lunges (total) 20 V-Ups 1 CTC 30 Walking lunges 25 V-Up 1 Shuttle Run 40 Walking Lunges 30 V-Ups 200 M Run

WARM-UP: Plyos SKILL: SLED Relay, Teams of 2: 4x’s Each Person: across parking lot (to juice bar) and back, relay style Start with one set of plates (25/15’s) and add same weight plates each round. WOD: 4 RFT: 20 KBS (24/16) 15 GTO w/ Plate (45/25) 20 Russian Twists (total) 10 Burpees to Plate

WARM-UP: 200 M Run PVC: Pass thru Good mornings Fig 8 OHSQ Shoulder stretch Hammie stretch SKILL: 10 min to build to 1 RM Push Press from rack WOD: 12 min Amrap: *using 70% of 1rm PP 8 DL 6 Power Cleans 4 FSQ 2 Push Press 200 M Run

WARM-UP: 400m Run 20 Walking lunges 10 Lunge to instep 20 Squats 2:00 on AD 5 Inch worms + 5 push-ups (each IW) :30 Bar Hand :30 Handstand hold SKILL: 16 min EMOM 1 – 10 Toes 2 Ring 2 – 15 WBS (20/14) 3 – 15 V-Ups 4 – 20 OH Lunges (45/25) WOD:

WARM-UP: 400m Run Outdoor Plyos SKILL: Clean Complex Clean pull + hang power clean + hang squat clean + FSQ WOD: For Time: (10:00) 6 DL (255/175) 200m Med ball run (20/14) 5 DL 200m Med ball run 4 DL 200m Med ball run 3 DL 200m Med ball run 2 DL 200m Med ball

WARM-UP: :20 Drills (x2) Jacks Lunges Bar Hang Handstand hold/walk Lunge to instep Push-ups then 20 Pelvic raises 15 Single Leg raises (ea.) 20 Kicks on ground 20 Scorpions 10 Burpees SKILL: 4×10 Barbell Bent Over Row WOD: 4 Rounds: 12 (total) Weighted box step ups with KBs (20”) (24/16) 10 Power Snatch (95/65) 12