WARM-UP: 200m Run 1 Set of Fence Drills PVC Shoulder warm-up Stretch WOD: “Fancy Nancy” 5RFT (40:00) 800m Run 8 Box Jumps (20”) 15 OHSQ (95/65)

WARM-UP: 200m Run 1 Set Fence Drills Thunderstruck Burpee Challenge -Everytime they say “Thunderstruck”, perform a burpee Stretch SKILL: 3 Rounds (superset): 10 Strict press (40% of PP to start)

WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig Good morning Lunges Push ups Stretch SKILL: SNATCH BALANCE from racks 3

WARM-UP: 500m Row (easy) 5 Inchworms with a push up 10 Good mornings 10 Jumping squats 10 Lunges with a twist 20 Handstand shoulder taps Stretch WOD: Fight Gone Bad:

WARM-UP: 200m Run 2X: 10 Squats 10 Ring Rows 10 V-ups 10 Burpees Stretch SKILL: 12:00 Alt EMOM M1: 5 FSQ from rack M2: 5 Pull ups (see notes) *Add

WARM-UP: 3:00 Jump Rope 2X: 1 Set of Fence Drills 1:00 Couch stretch, each side 10 Wall Squats :15 Ring Support Hold Stretch SKILL: Teams of 3: (15:00) 100 Cal

WARM-UP: Plyos 10 Pull ups 10 Push ups 10 Sit ups 10 Squats WOD: “Barbra” Plus (42:00) Five rounds, each for time: 20 Pull ups 30 Push ups 40 Sit

WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: Tic-Tac-Toe WOD: 3 Min AMRAP 1 C2C Run 6 OHS (95/65)

WARM-UP: 1 Set of fence drills Plyos Group Stretch SKILL: Sprints: (12:00) 1:1 work to rest ratio -C2C -200m -400m -200m -C2C WOD: 5 Rounds for time: (15:00) 5 C2B

WARM-UP: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press Burgener Warm-up SKILL: Hip Power Snatch + Hip Squat Snatch (15:00) Build to a perfect