WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips PVC: Pass thru Fig 8 OHSQ SKILL: 9 Min EMOM Min 1 : 200m Run Min 2: ( :45 ) plank hold Min 3: 20 Hollow body rocks WOD: 3 Rounds: 21/15 Calorie Row 15 Burpees over Bar 9 Squat

WARM UP: 1 c2c run 20 Russian Swings 5 Inch Worm + Push Up 1 c2c run 10 Lunge to Instep 10 OH Lunges w/ KB (10 each side) 1 c2c Run :30 Squat Hold 10 Air Squats 15 Goblet Sq SKILL: Toe to Bar Practice WOD: Sleds Teams of 3 5 total CTC per

WARM UP: 200m Run 15 Ring rows 10 Air squats 5 Burpee broad jumps 10 Jump squats 15 Ring rows SKILL: Every 2:00 for 10min Hang Clean+Power Clean+Front squat+Push jerk WOD: “Fran” 21-15-9 Thruster (95/65) Pull-ups

WARM UP: X 2 200m Run 10 Hanging leg raises 10 Good mornings 10 K2E 10 GM 10 T2B 10 GM 10 Straight leg sit ups 200m Run SKILL: Into WOD WOD Run 800m 60 Double unders 50 Superman 40 Sit ups with (30/20) 30 Box jump (30/24) 20 Burpees over bar 10 Deadlifts (225/155)

WARM UP: 400m Run Plyos SKILL: Set up for WOD WOD: Teams of 3 / 4 ( 35:00 ) Waterfall style 4 rounds of 400m Row 21 Wallballs ( 20/14 ) 18 KB swings ( 24/16 ) 15 Burpees  

WARM UP: 9:00min EMOM Min 1: Shuttle Run Min 2: 12 PVC OHS Min 3: 3 Wall walks SKILL: Post WOD 3 Sets Not For Time: 24 Alternating Pistols 20 Banded Good Mornings WOD: “Josh” 21 Overhead squats ( 95/65 ) 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups

WARM UP: Plyos SKILL: Post WOD mobility Lower back Upper back Thoracic Left/right butt cheek Calves WOD: Min 0-6 Run 800M Min 6-10 33 Burpees Min 10-16 Run 800m Min 16-26 10min EMOM EVEN: 30 DU ODD: 20 Sit ups

WARM UP: Fence Drills 10 Baby squats 10 Lunge to instep 10 Inch worm to push up 10 Air squats SKILL: 12-10-8-6-4-2 Back Squats *add weight each set WOD: 12 Min AMRAP: 7 Deadlifts 5 Power Cleans 3 Push Jerks

WARM UP: X2 30 sec Squat Squats Arm circles Bar hang Push ups SLSU SKILL: Set up for WOD WOD: 20min EMOM Min 1: 15-20 Wallballs ( 20/14 ) Min 2: 8-12 Burpees to “6 target Min 3: 15-20 V-ups Min 4: 8-15 Cal Assault bike

WARM UP: 200m Run Fence Drills 15 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 10 Reach throughs 10 Hollow arch 5 Burpee Broad jumps 5 Wall walks SKILL: Set up for WOD WOD: “9/11 Tribute” 2001m Run or row 11 Box jumps ( 30/24 ) 11 Thrusters ( 125/85 ) 11 Burppe chest