WARM-UP: 200 M Run 2x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows SKILL: 15:00 to Build to a 1RM BSQ at 15:00 mark begin: Every :90 for 6:00 (4 sets) 2 BSQ at 80% of what you just hit WOD: 5 RFT (12:00) 5 Jerks (165/115) 30 Double Unders

WARM-UP: 200m run X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog WOD: 28:00 EMOM (7 rounds) M1&2: 300m Row M3: 10 TTB M4: 2 Power Cleans + 1 Squat Clean

WARM-UP: 400m Run Plyos SKILL: 12:00 EMOM ODD: 5 UB Thrusters From Ground EVEN: 3-6 Burpees over the bar WOD: For Time: (15:00) 20-18-16-14-12-10 KBS (24/16kg) 12 Weighted Sit-Ups (20/14)

WARM-UP: X 2 250m Row Fence drills 10 Jump squats 15 Good morning 200m Run SKILL: 7:00 Cutoff 500m Row 100 DU (2:00 SU) 20 Cal Bike WOD: 16 Min AMRAP: 15 Power Snatches (75/55) 9 Burpee Over Bar 400m Run

WARM-UP: :30 Drills: 2xs Jacks Ring row Good morning Bar hang Calf stretch (:15 each) Baby squats SKILL: Team relay across gym 350m Row Bear crawl 1025’ Burpee broad jump back WOD: 5 RFT: (20:00) 20 Step Ups (20”) 20 KBS (24/16) 10 Russian Sit ups (12/8) (total)  

WARM-UP: Group Plyos 2 Rounds: :20 Second support on rings :20 Second dip hold on rings SKILL: 10:00 to complete: 6 x 4 Strict Pull-ups (:60) WOD: Partner WOD: 3 RFT (16:00) 400m Partner Run 15 Partner Burpees 30 Walking Lunges

WARM-UP: 2 x 20 Banded Monster walks (each) -Forward -Backward -Left -Right 2 x 10 Squats w/ bands just below knees SKILL: 200m Run 2xs: 5 Pull ups (strict if can) 10 Push ups 10 Jumping squats get a bar for: :90 Quad smash R :90 Quad smash L WOD: For Time and Reps (15:00)

WARM-UP: 200m Row 10 PVC thrusters 5 Pull ups 200m Run 10 Pvc thrusters 5 Pull ups 10 Wall walks SKILL: 10:00 EMOM ODD: 5 Reps of Bench Press EVEN: 8 Inverted Row WOD: “For time: (17:00 cut) 60/40 cal Row (4:00 Cap) 50 Russian KBS (32/20) 40 BJO (24/20”) 30 WBS (20/14) 20 TTB

WARM-UP: 200m Run :30 Hollow hold :30 Arch hold 10 Spiderman crawls 1 Set of fence drills each leg 5 Inch worms + PU SKILL: 10:00 EMOM ODD: 2 BSQ @ 85% of 1RM or heavier than last week. EVEN: 25 Double Unders WOD: 4 RFT (15:00) 200m Run/Row 10 Push Press (135/95) 10 OHSQ

WARM-UP: 200m Row 20 Kicks 200m Row 20 Pelvic raises 200m Row 20 Scorpions 200m Row 20 Banded good morning SKILL: Bar Muscle up practice WOD: 7 min AMRAP 200 M Run 5 Bar Muscle ups (2:00 rest) 7 min AMRAP 200m Run 12 LHPU