WARM-UP: CTC before each movement 20 Kicks 20 Pelvic raises 20 Air squats 20 Lunges 20 Scorpions SKILL: Straight to WOD WOD: Waterfall Teams of 3 / 4 4 RFT Row 300m 12 Zercher Squats 10 Box jumps 8 Burpee pull ups CTC KB farmers carry

WARM UP: 200m Run 2 x 10 Pass throughs 5 Fig 8 ( each ) 10 Strict press 10 Push press 10 Push jerks SKILL: Every 2 Mins for 15min 3 Split Jerks 20 Double Unders (40 SU) WOD: 4 RFT 400m Run 6 Hang Power Cleans 8 HSPU

WARM-UP: 30 sec drills X 2 Jumping jacks Wall Ball Shots Lunge to instep ( R ) Lunge to instep ( L ) Knee above hips Ring rows SKILL: Rope climb review: WOD: 5 RFT 15 Wallballs 10 T2B 5 Deadlifts 2 Rope Climbs

WARM-UP: 1 Shuttle Run 5:00 Coach Stretch 2 Rounds: 3 Inchworms + 3 Push-ups : 15 sec ring support hold : 15 sec bottom hold 10 Ring rows SKILL: Find 1 Rep max weighted pull-up WOD: Every 4 min for 24mins 12 KB swings 6 KB Facing Burpee 200m Run

WARM-UP: 200m Run :60 Couch stretch :30 Bar Hang 10 Squats with red band Monster walks SKILL: 3 Supersets of: 6 KB Bulgarian Split Squats 15 OHSQ with empty barbell WOD: Team of 2 For Time 20 Power Cleans 40 SB over shoulder 40 V-ups Run 400m as team 40 V-ups 40 SB over shoulder

WARM-UP: 200m Run Fence drills X 2 10 Squats with plate 10 OH plate lunge 10 Lunge to instep 5 Inchworms+push up SKILL: Every :90 for 9:00 5 Back squats @ 70% of 1 RM WOD: 4 RFT 7 Push jerks 14 HRPU 7 Pull-ups

WARM UP: 8:00 Plyos 200m Timed sprints 1:00 Jump Rope Warmup 3x ME DU SKILL: Straight to WOD WOD: 3:00 Amrap 1:00 Rest For 7 Rnds 30 DU or 60 SU 10 Push-ups 10 V-ups 20 Mountain Climbers 10 Ring Rows

WARM UP: 30 sec drills X 2 Lunges Air squats with Wall Ball Push ups SLSU Inchworms Negative pull-ups SKILL: 3min EMOM 3 Hip power snatch 10 Jump squats (2:00 rest) 3min EMOM 3 Hang power snatch 10 jump squats (2:00 rest) 3min EMOM 3 Power snatch 10 jump squats WOD: Deck of DeatH Hearts:

WARM UP: 400m Run 10 Lunge to instep 20 Pelvic Raises 10 Scorpions Coach Stretch 10 PVC pass throughs 8 Fig 8 SKILL: Nutrition REBOOT Baseline 3:00 ME GTO (2:00 rest) 3:00 CTC Shuttle run (30/20) (2:00 rest) 2:00 ME Pull-ups 2:00 ME Burpees 2:00 ME Wall Ball Shots WOD: 4 RFT 200m Run 10

WARM UP: 200m Run 2 Rounds 15 Jumping jacks 10 Wall squats 15 Seal jumps 5 Inch worms THEN 200m run SKILL: Every 2 mins for 10 mins 3 Back squats WOD: 16min EMOM Min 1 : 12 T2B Min 2 : ME Burpees Min 3 : 12 Box jumps Min 4 : ME Cal