WARM-UP: 2 Rounds: 250m Row 10 Barbell good mornings 10 Barbell back squats 10 Barbell S2O WOD: 5 Rounds (1:00 rest between rounds) 200m Run 9 DL (135/95) 6 Hang power clean 3 S2O Cash-out: 1:00 Plank 20 V-Ups :30 Plank 10 V-Ups  

WARM-UP: :30 Drills X 2 Jumping jacks Good morning Seal jumps Air squats Push-ups Plank 1:00 Plank SKILL: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders WOD: AFAP in 15:00 3 Burpees 5 Push-ups 7 Air squats 1 FSQ (155/105) 3 Burpees 5 Push-ups 7 Air squats 2 FSQ 3 Burpees 5 Push-ups 7 Air squats 3

WARM-UP: 400m Run 1 Set of fence drills 3 rounds of strict Cindy: 5 Strict pull-ups 10 Push-ups 15 Squats SKILL: 4 sets with :90 rest 3 Lunges beach leg + 10 Back Squats with the same weight. WOD: 20 Min AMRAP 400m Run 10 OHS (95/65) 10 Toe to ring

WARM-UP: 2 Rounds: 250m Row 10 Lunge to instep 10 Push-ups 10 Baby squats 10 Russian Swings SKILL: 3:00 Banded Shoulders :30 Bar hand :30 Knee above the hip swings 5 Sets of 6 Reps: 3 Push press + 3 Push jerks WOD: 4 Rounds: 15 Burpees 10 Power Cleans (135/95) 5 Shoulder to overhead

WARM-UP: Plyos Rowing technique review SKILL: 500m Row time trial WOD: 4 Rounds, every 5 minutes 200m Run 15 T2B 200m Run 15 Slam Balls (30/20)

WARM-UP: 400m Run PVC warm-up SKILL: 2 Rep Max Turkish get-up *Must perform 2 reps on the same arm without resting, then perform the same weight on the other arm for a total of 4 reps at the same weight WOD: With a partner: 40 Burpees 30 G2O (75/45) 30 Burpees 30 G2O 20 Burpees

We invite all MCFSA members to the Bignall send off brunch at 11:00.  WARM-UP: 400m Run Light KB: 10 Russian KBS 10 Goblet Squats 10 Inch worms to push up WOD: 20 Min AMRAP: 20 KBS (24/16) 20 Mountain climbers (each side) 20 Straight legged sit ups 400m Run

WARM-UP: Outdoor Plyos :30 Bar hang 10 Inch worms with a push-up 3 Rounds of Cindy   WOD: Partner Chipper: P1: 200m Run p2: Preforms the Chipper until P1 returns from the run 100 Front Rack Lunges (115/75) 60 Push Press 50 TTB 40 Front Squats 30 Burpees  

WARM-UP: 200M Run 3X’s 20 Lunges 10 Air Squats 10 Ring Rows SKILL: 12 Minute EMOM w/partner: 10 Back rack lunges (alternating) (155/115) *Alternate rounds with a partner (each person does 6 rounds) WOD: 15 Minutes with a partner: P1: 200M Run P2: AMRAP 5 Pull ups 7 OHSQ (115/75) 9 V-Ups    

WARM-UP: PVC warm up 20 Push ups Partner stretching WOD:  “JT” 21-15-9 Handstand push-ups Ring dips Push ups