WARM-UP: :30 Jump Rope Between each 20 Squats :30 Squat hold 1 Set of fence drills 20 SLSU 10 Inch Worms + 2 Pushups SKILL: (After the WOD) Partner Cone to Cone carry: 6 Rounds Alternating 50 Strict Sit Ups each WOD: “The Chief” (Log your results in the ZenPlanner app!) “Each year in the

WARM-UP: :30 Drills, 2x’s: Jacks Good Mornings Lunges Push Ups Knees Above hips on bar Handstand hold SKILL: Single arm KB strict press: 3×10 Per arm WOD: Waterfall Style, *groups of 3-4 3 Rounds For Time: 350m Row 20 TTR 30 DB Single Arm Overhead Lunges (40/25) 15 Burpees to Plate

WARM-UP: 200m Run PVC: :30 Pass thru :30 Fig 8 :30 Ohsq :30 Sotts press SKILL: 3 Position Snatch: Hip+Hang+Full (LOG RESULTS INTO YOUR ZENPLANNER APP) WOD: AFAP in 16 min: 2-4-6-8-10…. KB SDHP (32/24) KB Swing KB Goblet Squat 150 M Run

WARM-UP: Rocha Surprise SKILL: 2x 400 m “Indian Run” WOD: 6 RFT, Teams of 2 300m Row 30 Empty BB Thrusters 30 Partner MB Sit-ups 1:00 C2C Sprint

WARM-UP: Plyos Stretch SKILL: Sprints: with a 1:1 work to rest ratio -C2C -200m -400m -200m -C2C WOD: 4 Rounds: 20 UNBROKEN DL 20 Russian twists (25/15) (each side) 20 Step ups (20 inch) 20 Air squats

WARM-UP: Tabata Jump Rope Burpee over partner X 10 each person 5 Squats 5 Jumping squats 3 Wall walks SKILL: Strict Press (11:00) 3 Rounds (superset): 10 Strict press ME HS Hold, up to :60 (free stand or against wall) (rest 1:00) WOD: 30 Rounds for time 20 DUs (30 singles) 4 Burpee over bar

WARM-UP: 3 X: 100m Row 5 Squats 5 Sit ups 5 Push ups :30 Bar hang Stretch SKILL: “Crossfit Baseline WOD” 500m Row 40 Squats 30 Situps 20 Push ups 10 Pull ups WOD: Every 3 min for 18 min: 8 FSQ (155/105 or 60%) 5 Pull ups C2C Run

WARM-UP: 20 Jumping jacks 5 Burpees 10 Squats 5 Jumping squats :30 Hollow hold 10 Jack knives X2 SKILL: Snatch balance 3 Reps every :90 for 9:00 WOD: 16:00 EMOM M1: 8-10 DB Thrusters M2: 16-20 KBS M#: 10-15 K2E M4: ME Cal Bike

WARM-UP: Partner Jump and Plank PVC Warm Up SKILL: 6 Min EMOM: 4 Hip Squat Clean (135/95) 6 V-ups WOD: For Time 21 Power snatch (115/75) 21 Box jumps (20”) 21 Ring dips 21 Cal on bike 21 Ring dips 21 Box jumps 21 Power snatch