WARM UP: :30 Drills X 2: Jumping jacks Arm circles Lunges Straight legged sit ups Push ups Squats Stretch upper body SKILL: 15 Minutes to Complete the following: find 1 rep max push press THEN 1 set ME @ 75% WOD: 3 Rounds for reps: 1 Min ME push press (115/75) 1 Min ME power

WARM UP: 3:00 Jump Rope Fence Drills 2x: 10 Baby squats 10 Gate swings 10 Push-ups SKILL: Post wod mobility WOD: “KELLY” 5RFT 400m Run 30 Box jumps (24/20) 30 WBS (20/14)

WARM UP: 200m Run 200m Row plyos SKILL: 2 Rounds 200m Row 400m Run 50 DUs Barbell Warm-up WOD: 12 Min AMRAP 10 TTB 10 Thrusters (95/65) 200m Run

WARM UP: 200m Run Burgner warm-up SKILL: 8 Minutes to build to a heavy 3 position snatch (hip+hang+full) THEN 6 minute EMOM @ 80% of what you just hit WOD: 21-15-9 Power snatch (95/65) Pull ups

WARM UP: 400m Run 3 Rounds: 5 Inchworms + pushup 10 Squats 10 Good mornings * stretch glutes Barbell warm up SKILL: 10 Mins to find 3 rep max squat clean THEN 1 set ME front squat @ 75% at 3 rep clean weight WOD: AFAP in 10 mins: 2 Power cleans (135/95) 2 Burpees

WARM UP: 200m Run 2 X :30 second drills: Good morning Air squats Push-ups Lunges Bar hang Jumping jacks WOD: “The Chief” 5 Rounds 3 min AMRAP 3 P. cleans (135/95) 6 Push-ups 9 Air squats -1 Minute rest-

WARM UP: Plyos SKILL: Board Test ME  unbroken DUs WOD: “No Dancing Tonight” 4 Rounds: 400m Run 30 Box jumps 30 KB walking lunges (24/16)

WARM UP: 200m Run PVC warm-up Barbell warm-up SKILL: “GRACE” 30 Clean and Jerks (135/95) WOD: For total reps: 2 Rounds 1 Minute ME burpees to 6″ target 1 Minute REST 1 Minute ME pull ups 1 Minute REST 1 Minute ME shuttle run 1 Minute REST

WARM UP: 200m Run 20 Kicks (Total) 200m Run 20 Walking lunges 200m Run 20 Pelvic raises 200m Run 20 Squats Group 5:00 Stretch SKILL: Post Wod mobility WOD: 4 Rounds for time: 50 DUs 40 Mt. climbers 30 DUs 20 Ring Rows 10 Deadlifts (225/155)

WARM UP: :30 Drills x 2 Jumping jacks Good mornings Air squats Plank Pushups 1:00 stretch SKILL: Every 4 mins for 3 rounds: 400m Run ME wallball WOD: Teams of 2: 100 KB Swings (24/16) 50 Partner medball situps 100 Russian KB twist 50 Partner push-ups 100 Goblet squats