WARM-UP: 2 Rounds: 200m Row 20 Banded Monster walks (each direction) -Forward -Backward -Left -Right 10 Wall squats w/ red bands just below knees – slow and controlled 5 Inch worms + Push-up SKILL: 6:00 EMOM to build to a heavy 3 rep Deadlift WOD: “Helen” 3 RFT 400m Run 21 KBS (24/16kg) 12 Pull-ups

WARM-UP: 200m Row 20 Kicks 200m Row 20 Pelvic raises 200m Row 20 Scorpions 200m Row 20 Banded good morning SKILL: Rope Climbs! WOD: 20:00 to Complete: 100 Double Unders (2:00 cut) 50 Barbell Thrusters (45/35) Then: Remaining time is an AMRAP of: 16 Alternating DB Snatches (total) 12 Burpees 500m Row

WARM-UP: 2 Rounds: 200m Run :30 Hollow hold :30 Arch hold 10 Spiderman crawl into lunge to instep 15 Single leg pelvic raises (each) 4 Inch worms + PU SKILL: Handstand Practice WOD: 21-15-9 Squat Cleans (135/95) Clapping Push-ups

WARM-UP: 200m Run 10 Pvc thrusters 15 Ring Rows 200m Run 10 Pvc thrusters 15 Push-ups 5 wall walks 3:00 group stretch SKILL: 10:00 of Muscle up Drills 3 Sets: 2:00 to Complete: 2-4 Muscle ups 10 Air Squats CTC Run WOD: 3 Rounds (12:00) :40 Max Effort :20 Walking Rest Bike for Cal Box

WARM-UP: Ladder drills 2 rounds: 10 Pvc pass throughs 10 Pvc good mornings 10 Pvc OHS 5 Narrow grip OH squats with :5 pause at the bottom with a pvc 5:00 group stretch SKILL: Every :75 for 10:00 (8 sets) 2 Push Press increasing in weight WOD: “FRAN!” (10:00) 21-15-9 Thrusters (95/65) Pull-ups

WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: “Annie” 50-40-30-20-10 Double unders Abmat sit ups WOD: 12 min AMRAP 9 Hang power snatches (95/ 65) 12 LHPU 15 Box jumps (24/20)

WARM-UP: 1 Set of fence drills 10 Push ups 10 Jumping Squats Plyos Group stretch WOD: Teams of 3 or 4 Waterfall Style 3 RFT (35:00) 400m row 20 Slamballs ( 30/20 ) 25 KB swings ( 24/16 ) 20 Wallballs 20 T2B Cash-out: Indian run

WARM-UP: 2X: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press SKILL: 3 Sets (:90 rest between) 12-15 Banded Lat Pull-downs :30 L-Sit WOD: 12:00 min to Run 400m Find 1 rep max squat clean 8:00 min to Run 600m ME Deadlifts ( with max squat clean weight ) 6:00

WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB SDHP SKILL: 16min EMOM Min 1 : 8 al air dyne Min 2: 30 Russian twist (total) 25/15 Min 3: 8 Back Squats at 50% from the ground Min 4: Rest WOD: 12 min AMRAP 6 Hang power cleans (135/95) 8 Push jerks 4

WARM-UP: 2X: 20 Jumping Jacks 5 Dive bomber inchworms 10 PVC thursters :30 Hollow body hold on ground 150m Row SKILL: 12:00 min to Find 1 rep max Thruster from rack WOD: For Time 100 DU (200SU) 40 KB swings (24/16) 30 Abmat sit ups 20 Wallballs (20/14) 10 T2B 5 C2B 10 T2B 20