WARM-UP:  200m Run PVC complex 20 Second bar hang 5 Hollow-arch positions 5 Kipping pull-ups 5 LHPU 10 Air squats WOD: Every minute for 30 minutes, preform 1 round of the following: 5 Pull-ups 10 Push-ups 15 Air squats at 15:00 mark, change to these movements 5 Power cleans (95/65) 10 Sit-ups 5 HSPU *goal

WARM-UP: 400m Run Plyos in the great outdoors SKILL: 2:00 Max shuttle run 1:00 Max double under Rest 3:00 12:00 ALT EMOM w/ partner 2 Clean (touch and go) + 2 push-press P1: Minute 1,3,5,7,9,11 P2: Minute 2,4,6,8,10,12 WOD: 4 Rounds of each movement for reps (:30 work/:30 rest) 1. Front squat (80% of EMOM

WARM-UP:  :30 Drills Jumping Jacks Alt lunges Air squats Bottom of the squat holds Bar hang Push-ups X3 SKILL:  12:00 EMOM M1: 5 BSQ @ 70% M2: 5 Weighted strict pull-ups WOD: 6 minute AMRAP 15 DL (155/105) 10 Box Jump 5 Hand release push-ups Rest 2:00 8:00 to complete total rounds+reps accomplished in the

WARM-UP:  250m Row 10 Air squats 5 Inch worms 10 LH push-up 5 Lunge to instep (each) X2   SKILL: Shoulder mobility Hip mobility   WOD: Teams of 3 Waterfall 4 Rounds 300m Row 15 WBS (20/14) 20 KBS (24/16) 15 T2B  

WARM-UP: 400m Run Plyos 15 Reverse slam ball throws for distance SKILL: Sled Pushes (12:00) Teams of 3 or 4, relay style Down and back, then switch. The entire team must go through this 4 times. WOD: 6 Rounds for time (10:00 cut) 5 Hang power clean (135/95) 10 STO At the 10:00 mark start:

WARM-UP:  2X 200m Run 10 Lunge to instep 15 Squats 10 Push-ups 15 Wide leg reach throughs 2:00 Group stretch SKILL: CrossFit Total 1 Rep max shoulder press (10:00) 1 Rep max backsquat (15:00) 1 Rep max deadlift (15:00) -OR- WOD: 25 Minute AMRAP 800m Run 20 Ab mat sit-ups 15 Slam balls (30/20) 10

WARM-UP:  2X 200m Run 10 Lunge to instep 15 Squats 10 Push-ups 15 Wide leg reach throughs 2:00 Group stretch SKILL: CrossFit Total 1 Rep max shoulder press (10:00) 1 Rep max backsquat (15:00) 1 Rep max deadlift (15:00) -OR- WOD: 25 Minute AMRAP 800m Run 20 Ab mat sit-ups 15 Slam balls (30/20) 10

WARM-UP: 200m Run 15 Squats 200m Run 15 Straight leg sit-ups 200m Run 15 Lift hand push-ups 200m Run 15 Ring rows WOD: 20 Minute AMRAP 15 KB swings (24/16) 12 V-ups 9 KB lunges (each leg) 6 Power Snatches (115/75) 200m Run

WARM-UP: 200m Run Plyos SKILL: 1:1 Rest 200m Run 400m Run 800m Run 400m Run 200m Run WOD: 7 Minute AMRAP 10 Burpees 5 Hang squat clean thrusters (115/75) Rest 3 minutes 7 Minute AMRAP 12 Wallballs 10 Burpees

WARM-UP: 3 Rounds 10 Burpees 10 Ring rows 10 Squats 200m Run SKILL:  Mobility WOD: Partner Chipper (split reps anyways, one person works at a time) 100 KB swings (24/16) 80 Goblet Squats 60 Ab mat sit-ups 80 KB swings (24/16) 60 Goblet Squats 40 Ab mat sit-ups 60 KB swings (24/16) 40 Goblet Squats