WARM UP: 400m Run Plyos SKILL: Into WOD WOD: 5RFT (22:00) 400-m run 15 left-arm kettlebell snatches (24/16kg) 15 right-arm kettlebell snatches (24/16kg)  

WARM UP: EMOM 9:00 6 Jumping Lunges (Alternating Legs) 6 Donkey Kicks 5 V-Ups SKILL: Into WOD WOD: 2 Person Team 24min AMRAP 30 Box Jump(24/20) 50 Ball Slams (30/20) 30 Ring Dips 50 Pushups 100 Double Unders 50 Abmat Sit-ups 30 Cal Assault Bike Sprint  

WARM UP: 3:00 of Jump Rope 5 Inch Worm + 2 Push up 10 Straight Legged Sit Ups 5 Burpees 10 Lunge to Instep SKILL: Into WOD WOD: For Time: (30:00) 400m Run 100 Double Unders 80 Push-ups 60 Pull-ups 40 Burpee Box Jump Overs (24/20”) 20 Squat Cleans (185/115) 30/20 Cal on Bike

WARM UP: 200m Run 10 Lunge to Instep total 20 Pelvic Raises 10 Single Leg Pelvic Raise (each) 10 Side Lunges (total) 10 Baby Squats 10 Pass Throughs 10 Figure 8 :30 Handstand Hold 20 KBS (light) SKILL: 8:00 EMOM ODD: 6 Push-Press at 70-75% of 1RM EVEN: :45 Slam Ball Bear Hug (70/50) WOD:

WARM UP:Warm UP 8:00 EMOM:M1: BikeM2: 5 Inch Worm + Push UpM3: 7 Burpee Broad Jump into SquatM4: Side Lunge (:30 each side)SKILL:12:00 AMRAP1 Weighted Ring Muscle Up5 Medicine Ball Cleans (20/14)2 Weighted Ring Muscle Ups10 Medicine Ball Cleans3 Weighted Ring Muscle Ups15 Medicine Ball CleansWOD:3 Rounds Not For Time (10:00)250m Row12 Squat Snatches (75/55)15

WARM UP: 200 M Run Plyos SKILL: 3 Supersets of: 15-20 Banded Lat Pull-downs 15-20 Banded Tricep Extensions (:90 rest) WOD: “Steel Rain” (22:00) For Time 21 Wall Ball Shots (30/20) 21 Squat Cleans (115/75) 15 Wall Ball Shots 15 Cleans 9 Wall Ball Shots 9 Cleans 9 Bar Muscle-Ups 9 Thrusters 7 Bar Muscle-Ups

WARM UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every 2:00 for 12:00 8 Back Rack Lunges from the Rack WOD: 3 RFT 15/12 Cal Row 12 power snatches (95/65) 9 burpees  

WARM UP: Plyos Group Stretch SKILL: “Karen” 150 Wall Ball Shots WOD: 22:00 AMRAP Burpee Shuttle Run (inside gym, approximately 20’ ft. run then 2 burpee, total of 4 Burpees) :20 rest 20 Russian Twists (20 per side) 20 KBs :40 rest Burpee Shuttle Run :20 rest 20 KB goblet sqt 20 KB high pull

WARM UP: Fence Drills 15 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 5 Burpee Broad Jumps 15 Knee above the hips 16 Slam Ball Squats SKILL: Into WOD WOD: 10:00 to complete: 400 M Run 21-15-9 of: Thrusters (65/45) Pull-ups (2:00 rest) 10:00 to complete: 400 M Run 15-12-9 of: Alternating Dumbbell Snatch

WARM UP: Foam Roll Banded Shoulder Stretching SKILL: Min EMOM Min 1: Row Min 2: 3 wall walks Min 3: 12 reach throughs + 5 Burpees WOD: 12:00 AMRAP 9 Dumbbell Deadlifts (55/35) 6 Burpees 3 Dumbbell Power Cleans