WARM-UP: 400m run plyos SKILL: death by strict pull-ups unto 8:00 WOD: with a partner- 50 power clean (135/95) 40 shoulder to overhead 30 front rack lunges (total) -400m run each- 40 power cleans 30 shoulder to over head 20 front rack lunges

WARM-UP: 400m run PVC warm up Barbell warm up SKILL: 5 minutes snatch position drills 5 minutes to warm up with weight 8 minute EMOM- squat snatch + OHS (135/95) WOD: 21-15-9 Squat snatch Burpees

WARM-UP: 2X 250 row 5 slow baby squats 10 pushups 10 lunges to instep (total) SKILLS: Foam roll – open upper back WOD: 4 rounds 10 GTO (115/75) 15 Burpees 20 Box jumps (24/20″)

WARM UP: 200m run plyos SKILL: 15 minutes to complete: 5 X 100m empty sled sprints WOD: 800m run 20 pull up t2b (or 20 pull ups & 20 t2b) 400m run 10 pull up t2b 200m run 5 pull up t2b

WARM UP: 400m run 2 rounds of STRICT Cindy 2X fence drills (10 each direction) Partner chest stretch SKILL: 15 min 3X10 KB floor press. heavy but perfect WOD: 10 min AMRAP 50 DU (100 singles/15 DU attempts) 10 KB Snatch (24/16) (total) 10 Russian sit ups (total)

WARM UP: 400m run plyos for squats SKILL: 8 minutes to build to a heavy triplet front squat then 5 minutes to complete 3 X 3 @ 80% WOD: 15 EMOM: Minute 1: squat clean + front squat + jerk (135/95) Minute 2: 12 split squats Jumps Minute 3: 20 Ab mat sit-ups

WARM UP: 200m run 1 set of fence drills 10 pull ups SKILL: 10 minute cap 2 X 400m run *1:1 work/rest WOD: “NICOLE” 400m run ME pull ups AMRAP in 20 minutes

Today Coach Renee gets married in New Mexico to Evan.  Many of our coaches and friends are there celebrating it with them.  Next time you see either of them they’ll be hitched! WARM UP: 400m run outdoor plyos SKILL: 3X 250m ropw 2 sets ME DUs rest 2 minutes WOD: 4 rounds 5 DL (225/155)

WARM UP: 400m run/row light plyos barbell warmup SKILL: Squat snatch + 2 OHS complex 15 minutes to build to a heavy weight for the day. Aiming for at least 8 sets WOD: FRAN 21-15-9 Thrusters (95/65) Pull ups

WARM UP: ladder warm up SKILL: 5 point hips banded hips banded shoulder barbell warmup WOD: 12:00 to find 1 RM clean Death by clean and jerk (135/95) unto 12:00