WARM-UP: 2:00 on Rower 20 Walking lunges 10 Lunges to instep 20 Squats 400m Run 5 Inch worms + 3 Pushups :30 Bar hang :30 Handstang hold SKILL: 1 Set ME TTB WOD: 4 Rounds for time: 400m Run 15 OHSQ (95/65) *2:00 rest each around

WARM-UP: Outdoor Pylos -Hamstring -Hips SKILL: 1 Miles time trail WOD: “AMY” 3 Rounds: 10 HSPU 50 DU 2 Rounds: 250m Row 20 Box Jumps (20″) 1 Round: 40 Pullups 50 Situps

WARM-UP: :30 Drills (x2) Jacks Lunges Arm Circles Handstand hold/walk Lunge to instep Pushups SKILL: Push Press to a heavy single 5-3-1-1-1 WOD: Partner Deck of Death (25:00) Diamonds: air squats Clubs: pushups Hearts: pullups Spades: v-ups Jokers: 100 DU P1 flips card and preforms work while P2 rest. Then, P2 flips car and preforms

WARM-UP: 3:00 Jump Rope 20 Pelvic Raises 20 Single Leg Raises (each) 20 Kicks on Ground 20 Scorpions 20 Pushups 20 Lunges to Instep SKILL: Pre-WOD: 3:00 Quad smash w/bar 3:00 Calf roll out w/bar Post-WOD: 3 Stations: 2:00 per station 1. Piriformis stretch 2. Couch stretch 3. Squat hold WOD: 10 AMRAP: 10 S2O (135/95)

WARM-UP: 200m Run 1:00 Jump Rope 200m Run 12-1- Single Leg Jump Rope 200m Run 50 DU (15 Attempts) 30 Walking Lunges 20 Squats WOD: Chipper for Time: 1000M Row (5:00 cutoff) 30 Russian KBS (32/24kg) 50 Burpees over #45 plate 50 Jumping air squats 30 Toes through rings 1000m Run

WARM-UP: Line Drills Fence Drills 6 down to 1 Squats Pushups Lunges :30 bar hang SKILL: 7:00 EMOM 7 TTB (Unbroken) 5 Burpees WOD: “Elizabeth” 21-15-9 Power Cleans (135/95) Ring Dips

WARM-UP: Plyos Shuttle Run 20 BSQ w/barbell 20 Good mornings w/barbell SKILL: 8:00 EMOM 3 DL at 75% of 1 RM 6 Box Jump Overs (24/20) WOD: Partner wod: 400m Run 15 Partner Burpees 30 Walking Lunges *Partners must hold small red rubber band in hands entire time like a tether!

WARM-UP: 3 rounds of :30 Drills: Jumping Jacks Good Mornings Lunges Push-ups SL Sit-ups WOD: 5 Rounds for time: 5 Burpees to plate 10 Plate OH lunges 15 Plate ground to overhead 20 Russian Twist

WARM-UP: Plyos 10 Inchworms + push-up WOD: Partner “McGhee” 30 Minute AMRAP: 5 DL (275/185) 13 Push-ups 9 Box Jumps *P1 does one round, then P2 does one round

WARM-UP: 20 Jumping Jacks 20 Seal Jumps 3 Rounds: 5 Pull-ups 10 Push-ups 15 Squats SKILL: 1 Strict Press + 3 Push Press + 5 Push Jerks 12 Minutes to build to a HEAVY set WOD: Rebekah’s version of “Cindy” 20 Minute AMRAP 5 Pull-up, TTB 10 HSPU 15 Jumping Squats