WARM UP: Plyos SKILL: Set up WOD WOD: E2MOM (every 2:00) 24:00 DB OH C2C ( 20/35) ME Assault Bike Me K2E Me Row  

WARM UP 200m Run Plyos Outside 3 Rounds of: 7 Air Squats 7 Ring Rows 3 Burpees SKILL Into WOD WOD 25:00 AMRAP Teams of 3 200m Run as a Team 75 Zercher Squats (70/50) 45 Pull-ups 30 Burpees over your Partner (10 each)  

WARM UP: 200 M Run 10 Lunge to Instep 10 Baby Squats 5 Inch work + :03 negative push up 10 SLSU SKILL: 12 Min to Build to a heavy set of: Hang Power Clean + FSQ + Split Jerk WOD: 5 RFT: (13min cut) 6 Thrusters (135/95) 8 C2B Curb To Curb Run

WARM UP: Outdoor Plyos SKILL: Banded Hip and Shoulder Stretching WOD: 5 Min to complete each: (21min) 5:00 To Complete: 600M Run + ME Alternating Dumbbell Snatch (55/35) (2:00 Rest) 5:00 to Complete: 500M Row + ME Burpee over DB (2:00 Rest) 5:00 to Complete: 15/12 Calorie Bike + ME TTB  

WARM UP: 9:00 EMOM: M1: Shuttle run M2: 10 Baby Squats M3: 7 Burpees SKILL: For Time with Partner 3 CTC Sled 2 CTC Sled 1 CTC Sled WOD: For Time: (12min) 21 Front Squats (185/125) 100 Double Under 15 FSQ 75 DU 9 FSQ 50 DU

WARM UP; Indoor Plyos 20 KBS with light weight :30 bar hang SKILL: 6×5 Seated Box Jump (30/24) WOD:“Helen” (12:00) 3 RFT 400 M run 21 KBS (24/16) 12 Pull Ups  

WARM UP: Plyos SKILL: Into WOD WOD: “Harvey” Teams of 2 4 Rounds 25 Burpees 400m Run 4 sets 5 Pull ups 10 Push ups 15 Air squats  

WARM UP: Stretch Plyos SKILL: 8:00 EMOM Start with 10 Push-ups + ME lunges WOD: AMRAP 18:00 5 Power Cleans (115/75) 5 Burpees Over Bar 5 Toe-to-Bar 50 Double Unders

WARM UP: 2:00 Jump rope 10 Lunge to Instep 15 Zercher Squats (70/50) 15 Shoulder Press with empty bar SKILL: For Time: (10:00) 100 Double Unders (3:00 cap) 50 Kettlebell Swings (24/16kg) 500m Row WOD: Not for time (20:00) 20-18-16-14-12-10 of Thrusters *Increase weight every round *Each set MUST be unbroken, meaning the bar can

WARM UP: 200 M Run Indoor Plyos Burgener Warm SKILL: Snatch Skill Work (16:00) Hip Snatch Position Review 8 Min To Build to a Heavy Set of 2 Hip (Squat) Snatch WOD: For Time: (17:00) 800 M Run 20 Slamball Over Shoulder (70/50) 400 M Run 30 Dumbbell Snatch (55/35) 200 M Run 40 Dumbbell