WARM-UP: 2X: 200m Run Fence drills 10 Squats 10 Lunges 10 Jumping squats SKILL: Front rack step ups 3X16 total WOD: 4 Rounds: 10 TTB 10 DL (225/155) 10 Burpee over bar

WARM-UP: Plyos Barbell warm-up WOD: 3 Rounds: Sprint 100′ 10 Burpee box jump overs (30/24) 10 Power Snatches (115/75) 10 TTB Sprint 100′ * Rest 2:00 between rounds

WARM-UP: 400m Run Plyos SKILL: 500m Row TT WOD: 15 Muscle up (bar or ring) 25 Thrusters (135/95) 30 Hang P.Clean 800m Run

WARM-UP: 2 Shuttle Runs Plyos SKILL: 10 Minute EMOM M1: 4 TTB + 4 HR push-ups M2: 4 HSPU + 4 C2B WOD: 400m Run 21 Clapping push-ups :30 HS hold 21 FSQ (135/95) 15 Clapping push-ups :30 HS hold 15 FSQ 9 Clapping push-ups :30 HS hold 9 FSQ 400m Run

WARM-UP: 400m Run 2X: 5 Inchworm + pushups 10 Lunge to instep 10 Air squats 10 Hollow rocks 10 Supermans SKILL: Post wod mobility WOD: 30-20-10-5 Pull-ups Wall balls (20/14) Box jump over (24/20)

WARM-UP: 20 Jumping jacks 20 Seal jumps 5x3pt Lunge SKILL: “Helen” 400m Run 21 KBS (24/16) 12 Pull-ups WOD: 3 Rounds with a partner: 1 Shuttle farmers carry (32/24) 1 Curb to curb run :60 Rest

WARM-UP: 400m Run 500m Row light weight KB: 10 Goblet squats 10 Russian swings 10 American swings WOD: 10:00 to complete: 100 Double unders 3 Rep max thruster from the ground 8:00 to complete: 400m Run ME Deadlift at final thruster weight in the remaining time 5:00 AMRAP: 6 Burpees over bar 12 Air squats

WARM-UP: 3:00 Jump rope 1X Fence drills 2Xs: 10 Ring rows 10 Toes to overhead reach 10 Push-ups Barbell warm up SKILL: 8:00 EMOM PC+2 PP+2 PJ WOD: ME reps for each movement: Power cleans (135/95) STO Double unders Half shuttle runs Round 1= 1:00 of time REST 2:00 Round 2= :45 of time REST

WARM UP: Light KB warm up: 200m Run 20 Russians 200m Run 20 Goblet squats 200m Run 20 Push-ups 200m Run 20 American WOD: 5 Rounds: 200m 10 KB shoulder to overhead (24/16) 15 Goblet Squats 20 KB swings

WARM UP: Plyos 1 set: 10 Inch worms into a pushup 20 Straight leg sit up 20 Air Squats WOD: Partner Chipper 100 DUs 50 Sit ups 40 Push-ups 30 Front squats (155/105) 20 HSPU 30 Front squats 40 Push-ups 50 Sit ups 100 DUs