WARM UP: 200m Run Plyos SKILL: Pistol work WOD: 20:00 AMRAP 20 Burpees 20 Wall Ball Shots 20 V-ups

WARM UP: Rounds: C2C Run 20 Seal jumps 10 Reach throughs 3 Inchworms + 3 Push up :30 Bar Hang 10 Hollow to arch swings 3 Wall Walks + :05 Hold C2C Run SKILL: Every 2:00 for 10:00 5 Shoulder Press WOD: 30-20-10 reps for time DB Push Press T2B

WARM UP: 2 Rounds: 1:00 Jump rope 5 Walking inchworms 10 Dynamic GMs SKILL: 3 rounds not for time 2 C2C Sled pushes :30 Ring Support :30 Hollow hold WOD: 15:00 AMRAP 5 Box Jump 10 Push Ups 15 KBS

WARM UP: 2 Rounds: 1 Shuttle run 10 Lunge to instep 10 Ring rows 10 Wall squats SKILL: Every 2:00 for 10:00 1 Clean Pull + 2 Power Clean WOD: For Time 21-15-9 FSQ Pull-ups *200m run only BETWEEN rounds. No run at the end.

WARM UP: 400 m run Plyos 400 m run SKILL: BB Warm Up WOD: 24 min AMRAP 200 meter run 12 Box Jumps 9 SDLHP 6 Burpee pull-ups

WARM UP: :45 work/:15 Transition (x2) M1: Bike M2: 10 Monster Walks M3: :15 Bar Hang + 10 knee above hips M4: 10 Hip Squat Cleans  w/ empty bar SKILL: 4 Sets of: 8 Vertical Slam Ball Throws 12 Zercher Squats (rest :90) WOD: For Time: 25 Squat cleans 5 CTC Sled Push(60% of 1

WARM UP: 200m run 20 Jumping Jacks 20 Seal Jumps :30 Bar Hang 15 Knee above hips 15 PVC Pass Throughs 15 Ring Rows 5 Burpees 3 Wall Walks SKILL: Pull-up Complex Pick one of the two and complete 3 sets: A. 3-5-7 of Strict Pull-up + CTB +  Pull-up B. 3-4-5 of Chest to

WARM UP: 2 Rounds: 10 Pass thru 10 Good Morning 10 Lunge with PVC OH 10 Straight Legged Sit up SKILL: 6:00 EMOM 3 TnG Deadlifts 20 Double Unders WOD: For Time: 3 Rounds of: 20 WBS 200m Run 2 Rounds of: 20 WBS 400m Run 1 Round of: 20 WBS 1000m Run  

WARM UP: 400m run 6 Inch Worm + 2 Push Ups 15 Pelvic Raises 10 Single Leg Pelvic Raises 10 Cross Body Taps 10 Lunge + Twist 10 Reach Throughs SKILL: 8:00 EMOM of: (3+1) Push Jerk + Split Jerk WOD: 12:00 Ladder 2-4-6-8…. CTB Pull-ups Slam Ball Over the Shoulder Box Jumps

WARM UP: 200m Run 12 Lunge with twist 12 SLSU 12 PVC Pass through :30 Bar Hang SKILL: 8:00 EMOM M1: Shuttle Run M2: 2 Wall Walks + 4 shoulder taps M3: 10 Thrusters with Barbell M4: 15 Russian KBS WOD: 3 Rounds: 12 HSPU 12 Thrusters 12 Pull-ups 12 Deadlifts 12 KBS 12 V-ups