WARM-UP: Everett Warm-up 5:00 group stretching WOD: Running Clock: 0-5:00 800m Run 5-10:00 3 Rounds: 10 FSQ (135/95) 10 Bar Facing Burpees 10-15:00 800m Run 15-20:00 3 Rounds: 10 STO (135/95) 10 CTB 20-25:00 800m Run 25-30:00 3 Rounds: 10 Power Cleans (135/95) 10 HSPU  

WARM-UP: 400 M run Quick Plyos SKILL: For Time: (10:00) 500m Row (3:00 cut) 50 Ab Mat Sit-ups WOD: 20min EMOM Minute 1 & 2: 400m Run *rest reminder of 2:00 Minute 3: 10 Deadlifts (225/155) *or 50% of 1RM. Minute 4: 10-15 Burpees  

WARM-UP: PVC Warm Up PVC Burgner 3:00 Group Stretch SKILL: 8:00 EMOM of: 3 OHSQ WOD: Unbroken For Time: (16:00) 20 Thrusters (95/65) 20 CTB 20 OHSQ 20 TTB 20 Power Cleans 20 HSPU 20 Power Sntaches 20 Burpees over the bar  

WARM-UP: Ladder Drills 2x’s :30 drills Good mornings Air squats Reach over head/between legs Push ups SL sit ups 2:00 Group Stretch SKILL: Every 2:00 for 10:00 Back Squat 10-8-6-4-2 Start at 60% 1rm and build up each set WOD: For Time w/ partner: (16:00) 4 RFT 30 TTB 20 Burpees to Plate 120 Double

WARM-UP: 400m Run Foam Roll (5:00) Monster band walks *band around ankles Laterally 2 x 20 steps each Forward/backward 2 x 20 steps each SKILL: 3 x 10 Vertical SB throws outside. *Take a SB and “granny” toss the ball as high as possible vertically (10:00) WOD: For Time: (22:00) 400 M Run 15 Burpee

WARM-UP: Plyos SKILL: 1 Round of “Helen” For Time: 400m Run 21 KBS (24/16kg) 12 Pull-ups WOD: Super Hero Saturday! Partner “Daniel” 50 Pull-ups 800m Run (200m alternating) 42 Thrusters (95/65) 1200m Run (200m alt.) 42 Thrusters 800m Run (200m alt.) 50 Pull-ups  

WARM-UP: 400m Run Plyos SKILL: 12:00 to find your 1RM Thruster from the ground WOD: 21-15-9 (16:00) Squat Clean (135/95) Burpees Cash Out Tabata hollow rocks

WARM-UP: 2 Rounds of :30 drills Jumping Jacks Lunges Arm circles forwards Arm circles backwards Bar hang Handstand hold Push-ups Squats 1:00 Stretch SKILL: Death by Strict Pull-ups upto 10:00 WOD: For time: (18:00) 400m Run 4 Rounds: 20 Alternating Dumbell Single Arm Snatch (55/35) 20 Single arm DB OH Lunge (total) 400m Run

WARM-UP: 2 shuttle runs outside 3:00 Jump Rope Calf stretch 3 x :10 each side SKILL: 2 Sets: 1:00 ME Short Shuttles (1:00 rest) *Short shuttle is from building to midline and back *touch with feet WOD: 14 min EMOM Odd: Squat clean – front squat – jerk Even: 50 Double Unders *Starts barbell weight

WARM-UP: 1 Set of fence drills 2 Rounds: 10 Lunge and twist 10 Wall squats 10 Reverse lunge and side to side 10 Knee above hip on bar SKILL: 5:00 of rower review. WOD: For Time (23:00) 500m Row (3:00 cut) 25 Pull up T2B 15 Burpees 400m Row 20 Pull up T2B 15 Burpees