WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats :15 Ring support hold SKILL: Banded Hip and shoulder mobility 33 Burpee Test WOD: For Time 1 Clean and jerk (155/105) 1 Round of Cindy 2 Clean and jerk 1 Round of Cindy ……. 10

WARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings (arch/hollow = one) SKILL: 15 Min to compete: 3 X 500m row time trials WOD: 3 RFT (16:00) 400m Run 10 Push-ups 15 Toe to Rings 20 12” box jump overs

WARM-UP: 200m Run 1 Set of Fence Drills PVC Shoulder warm-up WOD: Teams of 2 800m Run (alt 200m) 100 Walking lunges (each leg) 100 Partner push ups 100 Partner ab mat sit ups 100 Pull ups 800m Run (alt 200m)  

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters SKILL: For Time 21 Thrusters ( 45/35 ) 6 Single leg burpees over bar 15 Thrusters 6 Single leg burpees over bar 9 Thrusters 6 Single leg burpees over bar WOD: 20:00 AMRAP 400m Run ME Power

WARM-UP: 20 Jumping Jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu Burgener PVC Burgener Barbell SKILL: Every :90 For 15:00 Hang Snatch + Full Snatch WOD: AMRAP 6:00 12 Alternating Pistols 8 Power Cleans (135/95) (2:00 Rest) AMRAP 4:00 8 Alternating Pistols 4 Power Cleans (135/95)  

WARM-UP: 200 M Run 2x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows SKILL: 10 Min EMOM Odd: 2 Thrusters from ground Even: Curb to Curb run WOD: 12 min AMRAP 10 V-ups 15 Plate GTO ( 45/ 25 ) 20 OH plate lunges ( total )  

WARM-UP: 200m Run 30 Sec Drills X2 Squat hold Squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Banded Monster walks Forward + backwards 2 x 20 Side to side 2 x 20 WOD: Partner Deck of Death (25 min) Hearts: KB swings (24/16) Diamonds: Push ups Spades: K2E Clubs: Goblet Squats (

WARM-UP: 400m RUN Plyos SKILL: Teams of 3, Complete 3k row Person 1 : Row Person 2 : Hold plank Person 3 : Rest WOD: 4 RFT 10 Push Press (115/75) 15 Burpees 10 Overhead squats

WARM-UP: 3:00 Jump Rope 2x: 200m Run 10 Squats 15 GM :30 Bar hang 10 Arch/hollow SKILL: 3 x ME set of each: TTB Double Unders WOD: 20 Min EMOM Min 1: 12-15 Wallballs ( 20/14) Min 2: 15-20 AB mat sit ups Min 3: 15 KB swings ( 24/ 16 ) Min 4: 2

WARM-UP: Warm Up EMOM 3rds: M1: 10 Cal row M2: 15 Light KBS M3: 10 Empty BB thrusters M4: 10 SLSU WOD: Waterfall Style: Teams of 4 4 Rounds: 500 M Row 30 KBS (24/16) 25 Russ Twists w/plate (each side)(25/15) 20 OHSQ (75/55)