WARM-UP: 400m Run Everett warm-up WOD: 2 Rounds for time: 300m Row 30 Box jumps 30 Dumbbell GTO 30 LHPU 30 KBS (24/16) 30 Ring rows 30 Burpees 30 Sit

WARM-UP: 200m Run Plyos 3X: 10 Ring rows 10 Air squats 2:00 Group stretch SKILL: Superset (12:00) 4X10 Double arm bent over KB rows 4X10 Double KB FSQ *use the

WARM-UP: 200m Run PVC warm up SKILL: 1 Rep max weighted pull-up OR 5X5 Strict OR 5X5 Negative pull ups WOD: 5 Rounds 10 Deadlifts (135/95) 8 Front squats 6

WARM-UP: 2X 250m Row 1 Set of fence drills 15 Air squats 5 inchworms to 1 push up 2:00 Group stretch SKILL: Foam Roll WOD: “The Chief” AMRAP in 3

WARM-UP: 400m Run Plyos 2:00 Group stretch SKILL: 1 Mile partner slamball relay race (30/20) * Rest while partner runs 200m with the slamball until your team accumulates 1 mile.

WARM-UP: 200m Run 3:00 Jump Rope Light KB 3Xs 10 Russian swings 10 GOB squats 2:00 Group stretch SKILL: Flight simulator- Double Unders 50-40-30-20-10-20-30-40-50 WOD: 200m Run 40 KBS (24/16)

WARM-UP: :30 Drills Jumping jacks Air squats Air circles Bar hang Push ups 2:00 Group stretch SKILL: 12 Minute EMOM Minute 1: 6 FSQ (135/95) Minute 2: 8 Pull-ups WOD:

WARM-UP:  200m Run PVC complex 20 Second bar hang 5 Hollow-arch positions 5 Kipping pull-ups 5 LHPU 10 Air squats WOD: Every minute for 30 minutes, preform 1 round of

WARM-UP: 400m Run Plyos in the great outdoors SKILL: 2:00 Max shuttle run 1:00 Max double under Rest 3:00 12:00 ALT EMOM w/ partner 2 Clean (touch and go) +

WARM-UP:  :30 Drills Jumping Jacks Alt lunges Air squats Bottom of the squat holds Bar hang Push-ups X3 SKILL:  12:00 EMOM M1: 5 BSQ @ 70% M2: 5 Weighted strict