WARM-UP: 2x’s :30 Drills: Seal jumps Downward dog Arm circles (walk to bar) Bar hang Handstand hold Push ups SLSU SKILL: 10:00 EMOM M1- 200m Run M2- 25’+ HSW/3 wall

WARM-UP: 200 M run Plyos Group stretch SKILL: Working with a partner: 4 X 500m Rowing time trial *Score is the slowest 500m row WOD: TABATA (:20 on/:10 off) Sit-ups Plate

WARM-UP: Group Stretch Bring Sally Up (push-ups) WOD: Teams of 3 : 3 Rounds X 4 (24:00) 2:00 Rounds Alternating Reps R-1: Jumping Split Squats R-2: Everyone Holds Plank (3

WARM-UP: Group Plyos Outside 1:00 Freestyle jump rope 12-1 Scale of single leg jumps 1:00 Double Unders WOD: Teams of 2: (35:00) 1600m Run (800m each) 100 Pull ups 200

WARM-UP: PLYOS WOD: 22 min AMRAP: 400m Run 3 Bear Complexes -Clean -FSQ -STO -BSQ -Back to Overhead *cannot drop bar during complex. If athlete does, then complex is a

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: Couch Stretch (:30 each) M3: 10 Barbell Thrusters Monster walks 20 steps forward 20 steps backwards 20 steps left 20 steps right 10

WARM-UP: PVC: 2x’s 10 Pass thru 10 Good Mornings 10 OHSQ Shoulder stretch Burgner WU SKILL: 12:00 Barbell 3-Point Lunge 5 x 3 each leg Lunge forward Lunge to the

WARM-UP: 2x’s: 200m Run 10 Russ KBS 10 American KBS 10 Gob Squats 10 Slsu PVC Quick Burgener Warm-up WOD: OPEN WOD 16.3 7:00 AMRAP 10 Power Snatches (75/55) 3

WARM-UP: 200 M run 10 Lunge to instep each 2 x 10 WBS to 10’ :60 Jump rope SKILL: 12:00 To build to a heavy 3 rep touch and go

WARM-UP: Plyos Group Stretch Junk Yard Dog WOD: 400m Run 12:00 AMRAP #1 (start when last person is in) 10- Front Rack KB Lunges (light) 8- T2B 10- Slam Balls