WARM UP: 400m run 3 rounds 15 air squats 12 pvc pass thru 10 push ups SKILL: Back Squats Build to a heavy single then: 3 X :45 ME reps

WARM UP: 400m run plyos SKILL: EMOM: 4 rounds 1- 10 toes to rings 2- 15 wallballs (20/14) 3- 15 V-ups 4- 20 OH lunges (45/35) WOD: teams of 4:

WARM UP: 400m run 3 rounds of cindy SKILL: teams of 3: 2000m row for time (200m at a time per teammate) WOD: teams of 3: 100 front squats (135/95)

WARM UP: 400m run PVC warm-up SKILL: Bent over row 4X10 as heavy as possible WOD: 10 min AMRAP: 5 STO (135/95) 10 T2B 5 Hang Power Cleans

WARM UP: :30 drills X 2 jumping jacks good mornings seal jumps air squats bar hang plank hold SKILL: coaches choice WOD: 4 rounds 400m run 15 pull ups 20

WARM UP: 3X 250m row 15 straight leg sit-ups 10 pushups SKILL: Team of 3 500m row time trials WOD: Team of 3: (waterfall style) 4 round 250m row 15

WARM UP: 400m run everett WU HSPU review SKILL: 10 min EMOM: odd- 10 HSPU even- 15 kbs (24/16) WOD: “Elizabeth” 21-15-19 power clean (135/95) ring dips

WARM UP: 3 rounds: 200m run 15 good mornings 10 air squats STRENGTH: Back Squats 8 Rounds: 2 reps every :45 @ 75% *decreasing sets from last week but increasing

WARM UP: 400m run foam rolling monster band walks STRENGTH: 21:00 EMOM 3 rounds: 12 DB hang squat clean 12 burpees 12 wbs 12 ring rows :45 plank 12 kbs

WARM UP: Plyos WOD: Partner “Daniel” 50 pull-ups 800m run (200m alternating) 42 thrusters (95/65) 1200m run (200m alternating) 42 thrusters (95/65) 800m run (200m alternating) 50 pull-ups