WARM-UP: 400m Run Everett WU Light weight KB WU 10 Gob squats 10 Russian swings 10 American swings SKILL: Turkish Get Up review 10 Min to complete: 3×10 TGU (5 each arm) WOD: AFAP in 12 min 2 KB SDLHP ( 32/16 ) 2 Pull ups Curb to curb 4 KB SDLHP 4 Pull ups

WARM-UP: Fence drills 2x 10 Air squats 10 Lunges 10 Lunge to instep (each leg) :30 Couch stretch 3:00 Group Stretch ( hip focus ) SKILL: EMOM for 10 min Odd- 8 BSQT Even- 14 Overhead plate lunges ( 45/25 ) WOD: TEAM of 2 40 Synchronize burpees 30 GTO ( 95/65 ) 30 Synchronize

WARM-UP: PVC complex 10 Pass throughs 10 Fig 8 3:00 min Banded shoulder stretching SKILL: Snatch Review BB Warm-up WOD: For Time: (20:00) 4 Power Snatch (115/75) 8 Box Jumps (24”/20”) 6 Power Snatch 12 Box Jumps 8 Power Snatch 16 Box Jumps 10 Power Snatch 20 Box Jumps 12 Power Snatch 24 Box Jumps

WARM-UP: 400M Run Outdoor Plyos SKILL: TEAM of 3 Row 3000m as a team Team memebers have to switch every 250m. WOD: For Time 800m Run 60 KB swings ( 24/16 ) 50 Wallballs 40 T2B 30 Burpees 20 Goblet squats 10 CTB  

WARM-UP: 400m Run :30 Sec drills Air squats Lunges Lunge to instep Push ups SLSU X 2 SKILL: SuperSet ( 12:00 ) KB Bulgarian split lunges- 10 total Banded good mornings- 15 ( green/purple ) X 4 sets WOD: 6 Mins to complete 800m Run ME DL @ 225/155 Rest 2 mins Change weight 4

WARM-UP: 250m Row 5 Inch worms 10 Burpees 15 Air squats 20 Seal jumps X 2 SKILL: 12 min EMOM Min 1: Ring push ups- 10 Min 2: Wallballs -12 Min 3: KB SDHP- 15 WOD: “AMY” 3 Rounds of 10 HSPU 50 DU 2 Rounds of 250 Row 20 BXJ ( 24/20 ) 1

WARM-UP: Curb to curb 20 pelvic raises CTC 20 kicks CTC 20 single leg raises ( 10 ea ) CTC 20 scorpions SKILL: Monster walks 20 steps forward 20 steps backwards 20 steps left 20 steps right X 2 rounds Barbell warmup WOD: 25 min AMRAP Teams of 3 P1 – 400m Run P2 –

WARM-UP: 400m run PVC complex 2 x 20 jumping jacks 15 air squats 10 LHPU 5 burpees SKILL: Find 3 Rep max Bench Press 5 x 3 then @ 80% of 3 rep max 1 set ME WOD: 8 min AMRAP 10 push ups 10 sit ups 10 air squats 2 min rest 8 min

WARM-UP: 3:00 Min jump rope Plyos SKILL: Indoor Shuttle run X 3 rounds Score will be slowest time WOD: For Time: (20:00) 40 Wallballs (20/14) 40 DU 30 KB swings ( 24/16 ) 30 Burpees over bar 20 Chest to bar 20 Power Cleans (135/95) 10 Front squats 10 STO  

WARM-UP: 1 Shuttle run forward 1 Shuttle run backwards 10 Ring rows 10 Squats 5 Inch worms 5 Burpees Group stretch SKILL: BB warm up: 10 BB FSQ 10 BB Squat cleans 10 BB Presses 10 BB Push Presses 10 BB Push Jerks WOD: 5 Min EMOM 200m Run with slam ball (30/20) 6 Squat