WARM-UP: 200 m Run Group Stretch 8:00 200 m Run SKILL: Straight to WOD WOD: Buy In – 100 DU / 300 SU 15- Ring Rows 50- MB Squats 15- Ring Rows 50- MB SU 15- Ring Rows 50- WBS 15- Ring Rows CashOut – 100 DU / 300 SU

WARM-UP: Quick Plyos Calf Stretch 10 Inch Worm + Push up 10 Straight Legged Sit Ups 15 Banded Good Mornings 15 Banded Back Extensions *have green and purple bands out SKILL: Straight into WOD WOD: Partner “Mc Ghee” 30 MIN AMRAP 5 Deadlifts 13 Push Ups 9 Box Jumps *alternating Rounds

WARM-UP: 200m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: Straight into WOD WOD: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds

WARM-UP: Warm UP 8:00 EMOM: M1: :45 jump rope M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep SKILL: Mobility with Bands WOD: 4 min to complete each Section w/1 min rest in between 400 M Run + ME Pull Ups 400 M Run + ME Double Unders

WARM-UP: 3Min BB Quad Smash PVC: 10Pass thru 10 Good Morning 10 OHSQ 10 Thrusters 10 Lunge with PVC OH 10 Straight Legged Sit up SKILL: Build to a 4 Rep touch and go Clean WOD: 10 min Ladder: 1 Thruster + 1 TTB 2 Thrusters + 2 TTB 3 Thrusters + 3 TTB

WARM-UP: 200 M Run Plyos SKILL: Teams of 3: P1: 1000m  Row P2: 800m  Run P3: 100 Double Unders WOD: Teams of 3 Waterfall Style: 3 Rounds 1 C2C Sled Push 30 Lunges 30 Hollow Rocks

WARM-UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every :90 for 9min (6 sets) 3 Back Squats w/ :05 negative WOD: Open WOD 13.2 10min AMRAP: 5 STO 10 Deadlifts 15 Box Jumps

WARM-UP: 4X CTC Run 5 BP Broad Jump 5 Jump Squats For Height SKILL: Weighted Box Jump Drills W/DB WOD: 3 Person WATERFALL 400m Row 20-Zercher Hold slam ball box step up CTC DB Overhead Walk 20- Alternating Over the Shoulder slamball Tosses

WARM-UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips SKILL: Nutrition REBOOT Baseline 3:00 ME GTO (2:00 rest) 3:00 CTC Shuttle run (2:00 rest) 2:00 ME Pull-ups 2:00 ME Burpees 2:00 ME Wall Ball Shots WOD: For Time: 21 OH Squats 100 DU 15 OH Squats 75 DU 9 OH

WARM-UP: 200m Run 30 Jumping Jacks 30 Seal Jumps 10 Walking Lunge and Twist 10 Spider Walks :30 Bar Hand 15 Knee Above the Hips SKILL: Into WOD WOD: Open WOD 17.2 12:00 AMRAP 2 Rounds: 50’ Front Rack DB Walking Lunge 16 TTB 8 DB Power Clean Then 2 Rounds: 50’ Front Rack DB