WARM-UP: 400m Run Plyos SKILL: 15 EMOM Minute 1,4,7,10,13: 15 Wall balls Minute 2,5,8,11,14: 30 Russian twist (total. 25/15) Minute 3,6,9,12,15: Shuttle run WOD: 3 Rounds 4 Minutes to complete: 400m Run ME HSPU

WARM-UP: :30 Drills X 3 rounds Air squats Good mornings Push-ups Lunge to instep Inch worms Burger warm-up SKILL: 8 Minute EMOM Clean complex: hip+hang+full WOD: 6 Rounds 4 Deadlifts (315/225) 8 Clapping push-ups 12 Step ups (20) *no box jumps

WARM-UP: 200m Run 20 kicks ( total ) 200m run 20 lunges ( total ) 200m run 20 Pelvic raises 200m run 20 air squats SKILL: Backsquat load to 70% Then Every 2 minutes for 6 minutes 10 Backsquat reps WOD: 200m Run 20 WallBalls (20/14) 15 Pull-ups 4 Rounds

WARM-UP: 200m Run Plyos SKILL: 5X5 Bent over row (:60 rest) WOD: 400m Run 15 Burpees over bar 10 OHS (135/95) 4oom Run 10 Burpees over bar 10 OHS 400m Run 5 Burpees over bar 10 OHS 400m Run    

WARM-UP: 25 Jumping jacks 25 Seal jumps 20 Split squat jumps 10 Lunges to instep (total) 6 Burpees WOD: Super hero Saturday- “Glen” 3o Clean and jerks (135/95) 1 Mile run 10 Rope Climbs (50 Pull-ups) 1 Mile run 100 Burpees 35 Minute cut-off *Alternate 400m runs with partner

WARM-UP: 200m Run Plyos Stretching SKILL: Death by Pull-ups When you cannot complete anymore rounds of pull-ups, you preform: The 33 Burpee test for time WOD: 3:00 AMRAP 15 Air squats 10 Sit-ups 5 Push-ups (rest 1:00) Repeat, but as a 4:00 AMRAP (rest 1:00) Repeat, but as a 5:00 AMRAP

WARM-UP: Foam Roll Monster band walks Laterally 3X20 (each) Forward/Backwards 3X20 (each) 200m Run 10 Burpees 10 Barbell good morning 10 Barbell RDL WOD: 20 Min EMOM Minute 1 &2 300m Row *rest remainder of minute 2 Minute 3 10 Deadlifts (225/155) * or 50% of 1 rep max Minute 4 12 Burpees    

WARM-UP: 2 Rounds of :30 drills Jumping jacks Lunges Arm circles forward Arm circles backwards Bar hang Handstand hold Push-ups Squats 1:00 Stretch SKILL: :45 at each station, :15 between station (2 Rounds) Wall Balls Burpees Airdyne (cal) 25 yd Shuttle Push-ups Dumbbell Thrusters KBS (2:00 Rest) WOD: 1000m Run 50 Sit-ups 1000m Row  

WARM-UP: 200m Run Plyos SKILL: 5 Sets: 8 Reps of banded pull downs Then immediately 6 Ring rows WOD: “Grace” 30 Clean and jerks for time (135/95) Rest 3:00 800m Run for time Cash-out: 60 reps of your choice (or mixture): Sit-ups V-ups T2B    

WARM-UP: 200m Run 20 Kicks on your back(total) 200m Run 20 Walking lunges (total) 200m Run 20 Pelvic Raises 20 Squats SKILL: Back squat every :90 for 11:30 40% x 3 reps 50% x 2 reps 60% x 2 reps 70% x 2 reps 80% x 1 rep 85% x 1 rep 75% x ME reps