WARM-UP: 500m Row Fence Drills 3Xs: 10 Push-ups 10 Squats 10 Straight leg sit ups SKILL: Monster Walks WOD: 5 Minutes at each station: 1. 500m Row, ME power cleans (135/95) 2. 100 DUs, ME shoulder to overhead 3. 500m Row, ME front squat 4. 100 DUs ME ground to overhead

WARM-UP: 2 Shuttle Runs Plyos SKILL: Partner Sprints: 600m Run 400m Run 200m Run 400m Run 600m Run WOD: For Time: 20-18-16-14-12-10 Kettlebell Swings (24/16kg) Sit-ups

WARM-UP: PVC Warm up SKILL: 10 Minutes to build/work/perfect: Split Jerk WOD: 5 Rounds 5 Jerks (165/115) 30 Double unders 200m Run

WARM-UP: 2 Rounds: 200m Run 20 Jumping jacks 15 Good mornings 5 inchworms + pushup SKILL: Superset with a partner: 3X10 Russian hamstring curls 3×10 Banded good mornings WOD: 15 Minute AMRAP: 21 DL (185/125) 12 Burpees over the bar 400m Run

WARM-UP: 2 Shuttle runs 9 Minute EMOM: M1- Jump rope M2- Inchworm to instep M3- Squat burpees WOD: “Filthy Fifty” 50 Box jumps 50 Jumping Pull-ups 50 KB swings 50 Walking lunges 50 K2E 50 Push Press (45/35) 50 Wall Balls (20/14) 50 Burpees 50 DUs

WARM-UP: 2 Minute jump rope 5 Fireman Burpees SKILL: Tabata: 4 Rounds Squats V-Ups KB Swings (24/16) Burpees WOD: 21-15-9 400m Run Thrusters (95/65) SDHP

WARM-UP: 200m Run PVC Complex SKILL: 12 Minutes to find: 2 Rep Push Press THEN 1 set ME at 75% WOD: Partner DT 14 Minute AMRAP P1- 400m Run P2: 12 DL (155/105) 9 Hang power clean 6 Push Jerks

WARM-UP: 2X 250 Row 10 Inverted row 10 Straight leg sit-ups 10 LHPU SKILL: Post WOD mobility WOD: Teams of 3, Waterfall Style: 4 Rounds 250m Row 20 Slamballs 20 Sit-ups 20 Wallballs (20/14)

WARM-UP: 400m Run Plyos SKILL: Team of 3 or 4: 3 Weighted sled push 1- 140/90 2- 190/120 3-240/150 WOD: 12 Minute AMRAP 5 HSPU 10 KB Lunges (24/16) 15 KB Swings

WARM-UP: PVC complex Barbell warm up SKILL: 12 Minutes to find: 1 Rep OHS THEN 1 Set ME at @70% of 1 rep WOD: 10-8-6-4-2 200m Run Power Snatch (115/75) (1 200m run followed by 10/8/6/4/2 power snatches)