WARM UP : 2 X: 200m Run 10 jumping squats 10 PVC pass throughs 10 PVC GMs SKILL: BB warm up WOD: 10:00 to Complete each (30:00) Hang power clean 1-1-1-1-1 reps Hang power snatch 1-1-1-1-1 reps (from rack) Push jerk 1-1-1-1-1 reps

WARM UP: 2x’s :30 drills Air Squats Good mornings Lunge to instep R Lunge to instep L Push ups Free Stretch 1min SKILL: 12 min EMOM M1: 12 DL 50% 1 RM or (205/125) M2: 6 Burpees as high as you can jump M3: 8 KB Thruster (24/16) M4: REST WOD: For time: 10 muscle-ups

WARM UP: Plyos SKILL: Set up for WOD WOD: 2 Rounds of 10:00 min AMRAP: 3:00 rest between ea. round 8 Toes to bar, 8 Dumbbell thrusters @35/20lbs, 12 Dumbbell walking lunges @35/20lbs.  

WARM UP: Plyos SKILL: Into WOD WOD: Team of 3 Waterfall style Each athlete must complete 4 rounds 400m Run 20 KB swings ( 24/20 ) 15 Wallballls ( 20/14 ) 10 Power Cleans ( 135/95 )  

WARM UP: 2 sets 1 Set fence drills 10 Pass thru 10 good morning 10 PVC push press 5 inch worm to push up 10 baby squats SKILL: 9 Min EMOM Min 1 : 8 Push Jerks ( 115/75 ) Min 2 : 200m Run Min 3 : 20 Russian Twists (25/15) WOD: 21-15-9 Power

WARM UP: Everett WU SKILL: Post WOD mobility WOD: “ Mary” 20min AMRAP 5 Handstand Push ups 10 pistols 15 Pull ups

WARM UP: 9min EMOM Min 1- CTC run Min 2- :45 row Min 3- :30 hollow hold SKILL: Teams of 3 Complete following 3000m Row + 1200m Run WOD: 10min AMRAP 10 SDHP 20 Hollow rocks

WARM UP: X2 20 JJ 10 Lunge to instep 5 inchworm+pushup :15 top ring hold :15 bottom ring hold SKILL: 4 Supersets 8 Bench press 8 Strict pull ups WOD: 12min AMRAP 12 Alt DB snatch 12 DB goblet squat 12 DB OH lunge  

WARM UP: 3:00 Jump rope 3 sets 12 Banded GM 6 Tempo push ups SKILL: 8:00 EMOM 3 Deadlift @80% 1RM 5 Burpees over bar WOD: Annie with a twist 50-40-30-20-10 DU Sit ups 200m Run after each set of sit-up

WARM UP: Plyos SKILL: Into WOD WOD: 5 rounds: 400 meter run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 minute rest