WARM UP: Plyos SKILL: Into WOD WOD: 20 min AMRAP: 30 Box-jumps (24/20”) 20 DB Thrusters (40/25) 30 Pull-ups  

WARM UP: 12:00 EMOM M1: rowing M2: Walking lunge to instep M3: PVC shoulder work M4: 10-15 Knee to Elbows SKILL: Setup and into WOD WOD: 2:00 Max Effort Double Unders Rope Climbs Muscle ups Slam Ball Hold Zyrcher Squat Burpees Row (meters) (2:00 rest between)    

WARM UP: Shuttle Run 10 Burpees 10 Lunge to instep 5 Inchworms 10 Push ups 10 SLSU :30 Downward dog hold SKILL: HS/HS Walk practice WOD: For time: 100 foot HS walk/60 Shoulder taps 75 Air Squats 50 Push ups 75 Sit ups 100 HS Walk/60 shoulder taps  

WARM UP: 20 Jumping Jacks 20 Seal Jumps 20 Lunge Jumps 2 Rounds: 10 Wall squats 15 Light KBS 10 BB thrusters 10 Ring Rows SKILL: 10 Min EMOM Hip Snatch + Hang Snatch WOD: 21-18-15-12-9-6-3 KBS (53/35) Thrusters (65/45) Pull ups

WARM UP: 300m Row 2 Rounds: 5 Burpees 10 OH PVC Lunges 15 Banded GM 3 Wall Walks + 10 Shoulder Taps SKILL: 5×5 Split Jerk WOD: 10 Min AMRAP 1K Row 20 Burpees over bar ME DL (225/155)

WARM UP: PVC: 10 Pass thrus 5 Around the world (R and L) 10 Front rack lunges 3 Rounds of Cindy SKILL: 5×5 Push Press Build up to a 5RM WOD: 3 RFT 10 Front Rack Lunges 15 Power Cleans 20 TTB

WARM UP: 200m Run 10 Lunge to instep 5 Walk walks 10 Wall squats 5 Burpee broad jumps SKILL: Not for time 3-4 rounds 1-3 Rope Climbs ME L or tuck sit on boxes 6 Shoot throughs WOD: “NANCY” 5 Rounds for time 400m Run 15 OHS (95/65)

WARM UP: 4x Shuttle Runs SKILL: Into WOD WOD: 3 Person WATERFALL AMRAP 24:00 C2C Sled Push 10 SB 30 Russian Twists 10 BXJ

WARM UP: Plyos SKILL: 12 Min EMOM M1: 8-10 HSPU M2: 1 Shuttle run WOD: “Scotty Deem” SAFD fallen firefighter AMRAP in 11 Minutes 5 DL 18 WBS 17 Burpees over the bar

WARM UP: 20 Jumping Jacks 20 Seal jumps C2C Run PVC shoulder work: SKILL: 8 Min EMOM 3 Power Snatch 30 DU WOD: ONLINE AGE QUALIFIER #3 21-15-9 Shoulder to overhead (135/95) C2B