WARM-UP: 2x’s 10 pass thru 10 Good Mornings 10 OHSQ Shoulder stretch SKILL: Build to a heavy Complex of: Hang Snatch + Hip Snatch WOD: ”Randy” (10min) For time: 75 Power Snatch (75/55)  

WARM-UP: 2x’s: 150m Row 10 Russian KBS 10 American KBS 10 Slsu SKILL: Turkish Get-up’s 3 sets of 3 on each side using KB or DB (:90 rest) WOD: ”Hansen-ish” (25 min cut ) 5 RFT: 30 KBS (24/16) 15 Burpees 30 Sit-Ups

WARM-UP: 200 M run 1 set fence drills 10 Lunge to instep 2x’s: 10 Air Squats 10 PVC Pass Thru 10 Good mornings Barbell Warm Up SKILL: Every 2min for 6 Sets (12min) Power Clean + Squat Clean + FSQ 80-85+% of 1rm Clean WOD: “DT-ish” 13min Amrap: 200 MRun 9 DL (135/95) 7 HPC

WARM-UP: 200m Run 1 Set of Fence Drills PVC Shoulder warm-up Stretch WOD: “Fancy Nancy” 5RFT (40:00) 800m Run 8 Box Jumps (20”) 15 OHSQ (95/65)

WARM-UP: 200m Run 1 Set Fence Drills Thunderstruck Burpee Challenge -Everytime they say “Thunderstruck”, perform a burpee Stretch SKILL: 3 Rounds (superset): 10 Strict press (40% of PP to start) ME HS Hold (free stand or against wall) (rest 1:00) WOD: Partner workout (28:00) 30 Rounds for time 20 DUs (30 singles) 4 Burpee over

WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig Good morning Lunges Push ups Stretch SKILL: SNATCH BALANCE from racks 3 Every :90 for 9:00 @ 70-75% of 1 Rep Max Snatch WOD: 6 Rounds: (15:00) 20-18-16-14-12-10 Front rack lunges (total) 10 Hang power snatches (95/65) Shuttle

WARM-UP: 500m Row (easy) 5 Inchworms with a push up 10 Good mornings 10 Jumping squats 10 Lunges with a twist 20 Handstand shoulder taps Stretch WOD: Fight Gone Bad: (17:00) 3 Rounds, 1:00 each station: Wallballs (20/14) SDHP (75/55) Box jump (20) Push Press (75/55) Row (calories) *score is total reps per round POST-WOD:

WARM-UP: 200m Run 2X: 10 Squats 10 Ring Rows 10 V-ups 10 Burpees Stretch SKILL: 12:00 Alt EMOM M1: 5 FSQ from rack M2: 5 Pull ups (see notes) *Add weight to each set of FSQ WOD: Every :90 for 8 Rounds 12 Russian KBS (32/20) 8 T2B 3 G2O (155/105)  

WARM-UP: 3:00 Jump Rope 2X: 1 Set of Fence Drills 1:00 Couch stretch, each side 10 Wall Squats :15 Ring Support Hold Stretch SKILL: Teams of 3: (15:00) 100 Cal on bike *Every 20 calories, everyone completes, 10 Burpees WOD: 9 Min UNBROKEN AMRAP 9 OHS (115/75) 25 DUS 7 Ring dips

WARM-UP: Plyos 10 Pull ups 10 Push ups 10 Sit ups 10 Squats WOD: “Barbra” Plus (42:00) Five rounds, each for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats 1 Sled push down and back (100/50) Rest exactly 3:00 between each round