WARM UP: 400m Indian run with med ball 10 Lunges 10 Jumping lunges 10 PVC Pass thru 10 PVC OH squats 10 Jumping squats 5 Inchworms 2 Rounds with an empty BB: 10 Muscle cleans 10 Muscle snatches SKILL: As a class: 50% sprint down, rest 60% sprint back, rest 70% sprint down, rest 80%

WARM UP: 3 Rounds: 5 Burpees 10 Squats 5:00 with foam roller 3 rounds, per arm 6-8 single arm KB strict press 6-8 single arm KB OH SKILL: Into WOD WOD: 10:00 Min AMRAP 25 DB Push Jerk 50 Double unders 25 Weighted step-ups (Rest 5:00) 6:00 Min AMRAP 25 DB Push Jerk 50 Double

WARM UP: 8 AMRAP CTC 10 plank to downward down toe taps 10 Plate S2O :30 Plate OH hold (45/25) 20 Monster step up and over on plate 10 Banded squats SKILL: 1 Clean complex every 2:00 for 16:00 2 Clean pulls + 2 Pause power cleans + 2 Power cleans WOD: For time 20

WARM UP: 400m Run 10 Hip openers 8 Lunge to instep 6 Squats with rotational twist 20 Unbroken WBS SKILL: 9 min EMOM M1:6-8 Strict T2B M2: 6-10 Strict HSPU M3: 2 Rope climbs (one every :30) WOD: For time 50 WBS (20/14) 50 Pull ups 35 WBS 35 Pull ups 20 WBS 20 Pull

WARM UP: 3:00 Plyos 3:00 Ladder Drills 10 Plank to downward down toe taps 10 Hip openers 20 Banded GMs 2 rounds: 10 Box squats with body only 10 Box squats with BB only SKILL: Every 3:00 minutes for 12:00 minutes: Box Squats 10-8-6-4 WOD: 3 Rounds 800m run 20 Box jump overs  

WARM UP: 8 Min AMRAP: 100m Row 5 Air squat, baby squat 20 Plank shoulder taps 10 PVC Thrusters SKILL: Into WOD WOD: 5 2-minute rounds of 10 Thrusters 200-m row Max-rep thrusters Rest 3 minutes between rounds.      

WARM UP: 20 Jumping Jacks 20 Seal Jumps 8:00 AMRAP 6 Reach Throughs 6 PVC Pass Throughs 6 FSQ with Ball 6 Knee above Hip :15 Ring Support 6 Push Ups SKILL: Grinder WOD: For Time: 40 WBS (20/14) 20 Deadlifts 40 Push-ups 20 Power Cleans 40 TTB 20 Squat Snatches 40 Ring Dips 20

WARM UP: 3:00 Jump Rope 15/15 High Kicks 2 Rounds: 10 Lunge and Twist 10 PVC Pass Throughs 10 Side Lunges 2 Sets: 50’ lateral plank walk (r and l) 15/15 Kneeling Single Arm DB SP SKILL: 3 Set of Lunges (down and back) 50’ Lunge Right Arm Overhead, Left Arm Front Rack 50’ Lunge

WARM UP: 2 Rounds: 2:00 Bike 10 Walking Lunge and Twist 3 Inch Worm + 3 Push-up 10 Knee above hips 50’ Broad Jump SKILL: Into WOD WOD: 24:00 AMRAP .8/.6 Miles on Bike 20 Box Jump Over (24/20”) 20 V-ups

WARM UP: :30 each: Jumping jacks Seal jumps Walking lunges Squat hold Squats Bar hang Handstand hold Lunge to instep + spider walk Push-up SKILL: Into WOD WOD: Every 8 minutes for 32 minutes 10 x (Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead) 15 Pull-Ups 400m Run