WARM UP: 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows :30 Handstand Hold SKILL: Ever 2:00 for 10:00 6 Back Squat WOD: 20:00 AMRAP 15 Zercher Squat (50/30) 100’ Handstand Walk 50 Double Unders 400m Run

WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 6 Burpee Broad Jump 15 Knee Above Hips SKILL: Muscle Ups WOD: 16:00 AMRAP 5/3 Ring Muscle Ups 7 Deficit HSPU 9 Burpee Box Over  

WARM UP: Plyos SKILL: Into WOD PLYOS: ”TABATA THIS” 10 rounds, 20 sec work, 10 sec rest: Squats, Banded Rows BPs Sit-ups Push-ups

WARM UP: 400m Run Fence Drills 20 Jumping Jacks 20 Seal Jumps 20 Lunge Jumps 20 Monster Walks (L/R) 20 Banded Squats 20 Banded Pelvic Raises 20 SLSU SKILL: Tabata “Karen” Wall Ball Shots (20/14) :20 of Work :10 of Rest Until you reach 150 reps WOD: Every 2:00 for 12:00 Pause Power Clean +

WARM UP: 200m run 2 X: 10 Hip Opener Stretch 10 Lunges with a twist 5 Squats with single arm overhead rotation 10 Side lunges 10 GMs 10 Hollow/Arch Swings SKILL: TTB Practice 10 Rounds of Tabata TTB :20 work :10 rest 6 TTB WOD: 3 RFT 10 DB Hang Squat Clean 5 Bar Muscle

WARM UP: 8:00 EMOM M1: Row M2: Lunge to instep M3: CTC Run M4: Inch Worm + 2 Push-ups SKILL: Into WOD WOD: 4 RFT (35:00) 500m Row 10 Bench Press @ 65-70% of 1RM CTC Sled Push 25 Knee Above The Hips CTC Run

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats -Parallel) 5 Drop squats- full depth 5 Jumping squats 10 SLSU 10 PVC Pass Throughs SKILL: 3 Sets of Jobes WOD: For Time: 2018 Regional

WARM UP: CTC Run Arm Circles (F/B) 1:00 PVC Pass Throughs 10 Lunge and Twist 10 Lunge to instep 10 SLSU 3 Inch Worm + 3 Push-up SKILL: Every 2:00 for 10:00 3 Split Jerks @ 80% of 1RM Jerk WOD: 15:00 AMRAP 21 V-Ups 7/7 DB Single Arm Push Jerks (7 each) CTC Run

WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: 6:00 EMOM Every minute perform: 5-10 Pull-ups 5-10 Push-up WOD: Turkey Burn (11/24/18) 24:00 AMRAP 400m Run 11 Burpee Box Jump Over (24/20”) 18 Kettlebell Swings (24/16kg)

Enjoy another day off. If you need to burn off a few calories from the pies you ate yesterday, knock out this home WOD. We will see you back Saturday morning. 50-40-30-20-10 Push ups Sit ups Air squats