WARM-UP: 200m Run Plyos SKILL: 5X5 Bent over row (:60 rest) WOD: 400m Run 15 Burpees over bar 10 OHS (135/95) 4oom Run 10 Burpees over bar 10 OHS 400m

WARM-UP: 25 Jumping jacks 25 Seal jumps 20 Split squat jumps 10 Lunges to instep (total) 6 Burpees WOD: Super hero Saturday- “Glen” 3o Clean and jerks (135/95) 1 Mile

WARM-UP: 200m Run Plyos Stretching SKILL: Death by Pull-ups When you cannot complete anymore rounds of pull-ups, you preform: The 33 Burpee test for time WOD: 3:00 AMRAP 15 Air

WARM-UP: Foam Roll Monster band walks Laterally 3X20 (each) Forward/Backwards 3X20 (each) 200m Run 10 Burpees 10 Barbell good morning 10 Barbell RDL WOD: 20 Min EMOM Minute 1 &2

WARM-UP: 2 Rounds of :30 drills Jumping jacks Lunges Arm circles forward Arm circles backwards Bar hang Handstand hold Push-ups Squats 1:00 Stretch SKILL: :45 at each station, :15 between

WARM-UP: 200m Run Plyos SKILL: 5 Sets: 8 Reps of banded pull downs Then immediately 6 Ring rows WOD: “Grace” 30 Clean and jerks for time (135/95) Rest 3:00 800m

WARM-UP: 200m Run 20 Kicks on your back(total) 200m Run 20 Walking lunges (total) 200m Run 20 Pelvic Raises 20 Squats SKILL: Back squat every :90 for 11:30 40% x 3

WARM-UP: 2 Rounds: 250m Row 10 Barbell good mornings 10 Barbell back squats 10 Barbell S2O WOD: 5 Rounds (1:00 rest between rounds) 200m Run 9 DL (135/95) 6 Hang

WARM-UP: :30 Drills X 2 Jumping jacks Good morning Seal jumps Air squats Push-ups Plank 1:00 Plank SKILL: Flight Simulator 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders WOD: AFAP in 15:00 3 Burpees

WARM-UP: 400m Run 1 Set of fence drills 3 rounds of strict Cindy: 5 Strict pull-ups 10 Push-ups 15 Squats SKILL: 4 sets with :90 rest 3 Lunges beach leg