WARM UP: 6:00 EMOM M1: Row M2: Lunge to instep M3: Burpee jump into air squat VSKILL: 5:00 EMOM 5 FSQ from the ground WOD: “BRIGGS” Teams of 2 2000m Row 150 Wall Balls 100 Burpees 50 Thrusters

WARM UP: 3:00 Jump Rope 2X: 5 of each Squats with band: Slow with :03 pause at bottom Slow Normal Fast 15 Good mornings :30 HS Hold 10 Push ups SKILL: 30 Rounds (15:00) 1 Squat Clean and Jerk Every :30 WOD: Super set X 4 (10:00) :60 Weighted plank hold :30 Ring support hold

WARM UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support 10 Reach throughs SKILL: 25 Bear Hug Climbs WOD: 25:00 EMOM M1: 200m Run M2: 6 Burpees Over Box M3: 20 Zercher Squat M4: 15 KBS M5: 30’ Handstand Walk

WARM UP: 3 Rounds C2C Run 10 KBS (light) 10 Ring Rows 3 Rounds 200 m Sprint 10 Jump Squats (for height) 10 Push-ups SKILL: INTO WOD WOD: 6:00 AMRAPs 200 m Row 20 KB G2OH 20 DB Box SU 10 T2B 3:00 Rest 200 m Row 20 KB G2OH 20 DB Box SU 10

WARM UP: Cross the river!! SKILL: C2C 20 lunges C2C 20 v-ups C2C 20 Kicks on each leg on the ground C2C 20 Squats with Red Band around Knee C2C 20 Burpees WOD: 13 Min AMRAP 15 Deadlifts 12 Hang Power Cleans 9 FSQ 6 Push Jerks 3 Thrusters

WARM UP: 2 Rounds: 400m Run 10 Dynamic GMs 10 Bulgarian Split Squat on 12” Box (each side) 10 Single Leg Pelvic Raises (each side) 10 WBS (11/10’) :45 Plank SKILL: Cleans 10 Min EMOM ODD: 2 Squat Cleans EVEN: :30 Second hollow body hold WOD: 6 Min AMRAP 6 Burpees to a plate 10

WARM UP: :30 drills: Bottom squat hold Squats Push Ups Hollow Body Hold Superman Hold Bar hang SKILL: TABATA :20 on,:10 off Ring Dips 25 foot sprints WOD: “Josh” 21 OHS 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups

WARM UP: 2 Rounds: 5 Inchworms + 1 push up 10 Baby Squats 10 Lunges 5 Strict pull ups C2C Run SKILL: TIC-TAC-TOE WOD: Teams of 2 2000m Row 800m Partner run with band 150 Shared DUs 60 DB Goblet squat front rack walking lunges 100 Shared Shoulder taps in a HS 60 DB Goblet

WARM UP: 1 C2C forward 1 C2C backwards 10 Burpee broad jumps 10 Push ups 1 C2C shuffle sideways 1 C2C shuffle sideways (other way) 10 Squats 10 Squat jumps SKILL: 12 min EMOM M1: ME Rope Climbs M2: Rest M3: ME Hollow Body Rocks M4: Rest WOD: 21-15-9 Push Press Box Jumps 15 Burpees

WARM UP: 2 Rounds 150m Row 10 Lunge to insteps 10 Push ups 10 Wall squats with red band SKILL: 5 REP MAX BSQ WOD: “Annie” 50-40-30-20-10 DUs Sit ups