WARM-UP: 2 Shuttle runs 20 Squats 20 Sit ups 10 Burpees 10 Lunge to instep WOD: Partner wod: 400m Farmers carry (24/16) (200m per athlete) 150 Sit ups 100 Goblet squats 75 Toes through rings 50 Box jumps (24/20”) 25 Partner burpees 800m Run (switch every 200) CASH-OUT: max HS hold against wall (people may

WARM-UP: 200m Row 10 PVC thrusters 5 Pull ups 200m Run 10 PVC thrusters 5 Pull ups 10 Wall walks to a handstand SKILL: Gymnastics 9 EMOM M1: 10-15 Pull ups M2: 5-7 HSPU M3: :30 hollow hold WOD: “DT” (15:00) 5 RFT 12 DL (155/105) 9 Hang PC 6 Push Jerk Cash out: 3

WARM-UP: Plyos 2 x 8 Hip above the knee   WOD: CrossFit Open WOD 16.1 4:00 To Complete the following: 25 TTB 50 Double Unders 15 Squat Cleans (135/85) *if you complete under 4:00, add 4:00 to your workout and continue with: 25 TTB 50 DU 13 Squat Cleans (185/115) *if you complete under 4:00,

WARM-UP: 200m Run 2 Rounds: 20 Jumping Jacks 10 Squats 10 Spiderman crawls 1 Set of fence drills Group stretch WOD: “Annie” (10:00) 50-40-30-20-10 DU Sit-ups Rest 5:00 At the 15:00 mark (15:00 to complete) 100 KBS for time (24/16) *6 Burpees EMOM

WARM-UP: 3:00 Jump rope 3 Rounds of cindy: 5 pull ups 10 push ups 15 squats SKILL: Superset X 3: Banded GMs- 25 Monster walks: 20 Forward 20 Backward 10 Left 10 Right ————— Equals one set! WOD: (19:00) 5:00 to complete: 250m Row ME Air squats Rest 2:00 5:00 to complete: 400 m Run

WARM-UP: Plyos Group stretch -calves -hamstrings SKILL: Partner relay slamball run (8:00) As a team, complete 1200m with slamball *each athlete runs 200m at a time WOD: 21-15-9 (18:00) Front squats (115/75) HR push-up Wall balls (20/14)      

WARM-UP: 400m Run 2x: 10 Squats 5 Jumping squats 10 Push ups 5 Burpees 10 Lunge to instep Group stretch SKILL: Build to a heavy 1 rep squat clean (12:00) WOD: 10 Minute AMRAP 6 Squat cleans @ 70% of 1 rep max from skill 10 Ring dips Cash out: 3 X 12 Handstand shoulder

WARM-UP: Plyos 3:00 Group Stretch SKILL: Split into 6 equal teams (or less – we only have 6 bikes) 100 Calories on Bike for time (10:00 Cut) WOD: 15:00 to complete: 800m Run 15 Power Cleans (135/95) 20 Pull-ups 25 Box Jumps *Rest remainder of time *At 15:00 mark begin: For Time: 20 STO 40

WARM-UP: 6 Gym laps SKILL: Group Shuttle relay: *Split into 4 even teams (if possible). *Tag next person in line. WOD: Complete as a Team of 2: (35:00) 1000m Run 50 Thrusters (95/65) 50 Pull-ups 800m Run 40 OHSQ 40 TTB 600m Run 30 Power Clean 30 HSPU 400m Run 20 Power Snatches 20 Burpees

WARM-UP: :30 Drills (x2) Jumping Jacks Inch Worm + Push-up PVC Pass Throughs PVC Overhead Lunge Bar Hang   WOD: OPEN WOD 16.1 20:00 AMRAP 25′ Overhead Lunge (95/65) 8 Bar Facing Burpees 25′ OH Lunge 8 Chest to Bar