WARM-UP: 3:00 Jump rope 2X: 10 Push ups 10 Wall squats 1 Set of fence drills 5:00 Group stretch WOD: Teams of 2: (35:00) 1600m Run (800m each) 100 Pull ups 200 Squats 300 DUs 800m Run (400m each) 50 Burpees 100 Sit ups 200 DUs (Rest 2:00) At 37:00 For time: 60 BSQ (135/95)

WARM-UP: 3 Rounds of box jump overs 2 rounds: :15 Ring support hold :10 Ring catch hold 5 Ring dips 10 Wall squats 5 Lift hand burpees 3:00 Stretch SKILL: 2 Rounds 2:00 Box step overs with KBs in hand (24/16) 2 Minute rest between sets WOD: Snatch warm up (w/bb) -Burgner warm up -10

WARM-UP: 2:00 Jump rope warmup 10 Burpee broad jumps 10 Ring pull ups 10 T2Ring 3:00 Pec mobility 3:00 Group stretch SKILL: 10:00 Muscle up drill work WOD: AMRAP in 12 mins 75 Wall balls (20/14) 90 DUs/ 180 singles 10 Muscle ups

WARM-UP: 500m Row :30 Bar hang 10 Lunges each leg 10 V-ups 10 Lunge to Insteps Group stretch :90 calf smash R :90 calf smash L SKILL: 12:00 to build to a heavy 3 rep touch and go power cleans with a :3 pause landing, immediately into a front squat WOD: 3 Rounds: (10:00) 10

WARM-UP: 1 shuttle run 10 wall squats 10 burpee pushups 3:00 Banded shoulder stretching SKILL: Push Press (12:00) 8 minutes build to a heavy set of 3 @70% of above 1 ME set WOD: 24 min EMOM m1- 6-10 burpees m2- 15-18 KB swings m3- 10-15 box jumps m4- 15 empty BB thursters (45/35)

WARM-UP: 20 jumping jacks 10 squats 10 spiderman crawls 5 plank to squat jumps 1 set of fence drills SKILL: Every :90 for (4 sets) (6:00) 15 Wallballs (20/14) 5 Burpees WOD: “Fran” (10:00) 21-15-9 Thrusters (95/65) Pull-ups

WARM-UP: 200m row 10 pvc thrusters 5 pull ups 200m run 10 pvc thrusters 5 pull ups 10 wall walks 3:00 group stretch SKILL: handstand holds 3 X :45 rest :30 in between sets WOD: ”Jackie” 2.0 (21:00) 1000m Row (5:00 cut) 50 Thrusters (45/35) 30 Pull ups Rest (5:00) 500m Row 25 Thursters 15

WARM-UP: 200m Run 2xs: 5 pull ups (strict if can) 10 push ups 10 jumping squats 90 quad smash R :90 quad smash L SKILL: 3 X 10 Unbroken thrusters (10:00) WOD: :90 calf smash R :90 calf smash L AMRAP in 12 mins 8 Burpees 8 Front squats (135/95) 8 STO 8 KB Swings

WARM-UP: 1 set fence drills 3X 10 wall squats 10 pull ups 10 push ups SKILL: Bench (15:00) 4X5 Bench press AHAP After each set: complete a set of 15 band pull aparts (2:00 Rest) WOD: 6 Rounds (20:00) 5 Burpee C2B 24 Jumping lunges (12 each) 200m Run 1 minute rest between each round

WARM-UP: Ladder drills 10 pvc pass throughs 10 pvc good mornings 10 pvc OHS 5 narrow grip OH squats with :5 pause at the bottom with a pvc 3:00 group stretch SKILL: Tabata (8:00) 4 rounds of each (2:00 per movement) Squats Push-ups Sit-ups burpees WOD: 9-15-21 (12:00) Hang Power Cleans (95/65) OHSQ Toe Through