WARM UP: 200m Run 200m Row plyos SKILL: 2 Rounds 200m Row 400m Run 50 DUs Barbell Warm-up WOD: 12 Min AMRAP 10 TTB 10 Thrusters (95/65) 200m Run

WARM UP: 200m Run Burgner warm-up SKILL: 8 Minutes to build to a heavy 3 position snatch (hip+hang+full) THEN 6 minute EMOM @ 80% of what you just hit WOD:

WARM UP: 400m Run 3 Rounds: 5 Inchworms + pushup 10 Squats 10 Good mornings * stretch glutes Barbell warm up SKILL: 10 Mins to find 3 rep max squat

WARM UP: 200m Run 2 X :30 second drills: Good morning Air squats Push-ups Lunges Bar hang Jumping jacks WOD: “The Chief” 5 Rounds 3 min AMRAP 3 P. cleans

WARM UP: Plyos SKILL: Board Test ME  unbroken DUs WOD: “No Dancing Tonight” 4 Rounds: 400m Run 30 Box jumps 30 KB walking lunges (24/16)

WARM UP: 200m Run PVC warm-up Barbell warm-up SKILL: “GRACE” 30 Clean and Jerks (135/95) WOD: For total reps: 2 Rounds 1 Minute ME burpees to 6″ target 1 Minute

WARM UP: 200m Run 20 Kicks (Total) 200m Run 20 Walking lunges 200m Run 20 Pelvic raises 200m Run 20 Squats Group 5:00 Stretch SKILL: Post Wod mobility WOD: 4

WARM UP: :30 Drills x 2 Jumping jacks Good mornings Air squats Plank Pushups 1:00 stretch SKILL: Every 4 mins for 3 rounds: 400m Run ME wallball WOD: Teams of

WARM UP: 400M Run PVC complex Barbell warm up SKILL: 10 minute EMOM 1 Snatch push press + OHS WOD: As Far As Possible in 12 minutes: 2 TTB 2

WARM UP: 200m Run 2X Fence drills 10 Air squats 20 Lunges 30 Inch worms :30 Squat hold SKILL: 10 minutes to find: 1 Rep max front squat Then: @