WARM UP: 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups FSQ w/ Barbell SKILL: Every 2:00 for 12:00 Clean & Jerk 60% x 3+1 65% x 3+1 70% x 3+1 75% x 3+1 (80% x 3+1) x 2 WOD: 4 Min ME Cal row 3

WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 pull ups (no bands) 7 push ups 9 Knee above the Hips SKILL: Strength Accessory – Post WOD 3 Rounds: 15 Banded Tricep extensions 12 Russian Ham Curls 10 Dumbbell Bent

WARM UP: 3x CTC Run 4 Lunge to instep 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 Goblet Squat Hold SKILL: Every 2:00 for 10:00 Back Squat 60% x 4 70% x 4 75% x 4 (80% x 4) x 2 WOD: 3 RFT: 12 Overhead Squat 10

WARM UP: 2 Rounds: 10 Good Mornings w/ Plate 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead :60 couch stretch on :30 Calf Stretch on Rig SKILL: 4×16 Alternating Pistols WOD: 5:00 to Complete: 21-15-9: Power Snatch Burpees Rest 4:00 5:00 to Complete: 15-12-9: Power Snatch

WARM UP: 3x 200m row 200m run 10 Burpees 200m backwards run SKILL: 50 Banded Squats WOD: 50/40 Calorie row 50 Thrusters with 50 Ring rows 50 Wall-ball shots 50 Russian Twists 50/40 Calorie row

WARM UP: Plyos SKILL: 3 rounds of Cindy 5 Ring rows 10 Push ups 15 Air squats WOD: Teams of 2 “Annie meets Angie” 50 DU 200 Pull ups 40 DU 200 Push ups 30 DU 200 Sit ups 20 DU 200 Air squats 10 DU

WARM UP: 9min EMOM Min 1 : Shuttle Run Min 2 : 10 Lunge to instep Min 3 : 12 Barbell GM SKILL: Barbell Warm up WOD: 24 Min total 10 min to complete: Find 1 rep max Clean 8min to complete: 800m run ME Deadlifts @ 1RM clean 6min to complete: 400m run ME

WARM UP: 400m Row 7 Inchworms with a push up X2 8 Lunges with a twist 10 Jumping squats 10 Reach throughs SKILL: Teams of 2 Complete 2000m Row WOD: 16 Min EMOM Min 1 : 10/8 Cal on Bike Min 2 : :45 Plank Min 3 : 10 SB over shoulder Min 4 :

WARM UP: 200M Run 10 BB thrusters 10 KB swings 10 SLSU 10 Box jumps 10 Wallballs 10 Hollow/Arch 10 Ring row SKILL: Straight to WOD WOD: For Time: Fran 21 Thrusters 21 Pull ups Eva 800m Run 30 KB swings 30 Pullups Annie 50 DU 50 AB mat sits Kelly 400m Run 30 Box

WARM UP: 3:00 jump rope 2X: 20 Jumping jacks 10 Wall squats 10 Lunges :10 Ring support hold :10 Ring dip support hold SKILL: 12:00 min Barbell 3-Point Lunge 5 x 3 each leg WOD: 10 Min AMRAP CTC 10 V-ups 20 DU