WARM-UP: 9:00 EMOM M1: 10 Cal Row M2: 15 Russian KBS (24/16) M3: 10 Thrusters with Empty Barbell SKILL: Superset x3 (:60-:90 rest between sets) Bench: ME sets @ 60%-70% of BW Weighted Plank :45est between sets) WOD: Waterfall: Teams of 3 or 4 3 Rounds: 200m Run 10 DB squat cleans (55/35) 15 Burpees 50

WARM-UP: Curb to Curb Run 1:00 Jump rope CTC 12 to 1 of single leg jump rope CTC 50 DU (15 attempts) CTC 20 walking Lunges CTC 5 Inch Worm + 3 Push-ups SKILL: 3 Rounds: 20 Single leg DL with KBs (10R/10L) 20 Banded GMs (rest :90) WOD: Tabata (:20 on/:10 off) 4 Rounds

WARM-UP: 200 m run Line drills 2 x :15 each (:05 rest between) -forward -side to side -shuffle -hip turns 1 Set of Fence drills 6 to 1 Sq and Pushups SKILL: 6X3 Split Jerks with a :03 hold in the catch position WOD: (17:00) 6 Minute AMRAP 10 Thrusters (75/55) 8 KBS (32/24) 6

WARM-UP: Indoor Plyos Shuttle run 20 BSQ w/ barbell 20 Good mornings w/ barbell 20 Shoulder Press w/ barbell SKILL: Strict Presses 10:00 Build to a heavy set of 5 reps WOD: For Time: (12:00) C2C Plate Pinch (25/15 in each hand) 30 Box jumps 20 Pull ups C2C Plate Pinch 30 Air Squats 20

WARM-UP: 1 Set of fence drills 10 Push ups 10 Light KBS 10 Jumping Squats :20 Bar hang Plyos Group stretch WOD: 10:00 to Complete: 1000m Row 20 Burpees over rower 10:00 to Complete: 200m Run 20 KBS (24/16) 200m Run 20 Goblet Squats 200m Run 20 Push-ups 10:00 to Complete: 800m Run 50 Pull-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) :30 HS hold SKILL: 8:00 to Build to a Max Height Box Jump WOD: 18 Min 5 Rounds: 15-12-9-6-3 HSPU 10 FSQ (135/95) 5 OHS Immediately into 100 Sit-ups  

WARM-UP: Plyos 1 Set of fence drills SKILL: Pole to Pole Sprints WOD: 20 EMOM Minute 1: 50 DUs Minute2: 15 Med ball cleans (20/14) Minute 3: 20 Jumping lunges Minute 4: 20 Hollow body rocks

WARM-UP: 3:00 Jump roping 50 Foot bear crawl 50 Foot crab walk 20 Jumping jacks 5 Inch-worms + 3 push-ups 10 GMs SKILL: Let’s have some fun! Medicine ball crab soccer WOD: 21-15-9 DL (275/185) Box Jumps (24/20)

WARM-UP: C2C Run 1 Set of fence drills 10 Squats 10 Push-ups 150m Row 10 Lunges SKILL: Every 2:00 for 12:00 7 Backsquats 10 Ring pushups BSQ weight should be @50-55% of their 1RM WOD: 2 Rounds: (23:00) 500M Row 7 Push Press (175/115) 400m Run 7 Power Cleans Rest 3:00

WARM-UP: 2X 1 Shuttle Run 10 Lunge 10 Squats 5 Jumping squats 10 Burpees 1 Set of fence drills SKILL: Jerks (20:00) 1 Push Jerk + 2 Split Jerks 10 Minutes to build to a heavy complex WOD: 10 Min AMRAP 10 Goblet Squats (32/24) C2C KB Carry 10 KB SDHP C2C Run