WARM UP: Plyos SKILL: Into WOD WOD: 6 Rounds (Waterfall 2 person groups) 200m Row 25 KBS (24/16kg) 15 T2R 5 Burpees BXJ (20/16)      

WARM UP: 2 Rounds: ( 8:00 ) Shuttle Run 10 PVC Pass thrus 10 Dynamic GMs (Slow down, fast stand) :30 Squat Hold 10 Squats 10 Lunge to instep :60 Couch Stretch :60 Pigeon Stretch SKILL: Every :90 for 9:00 (6 sets) WOD: Teams of 2 4RFT 400m Run 20 Synchro KB lunges 20 Synchro

WARM UP: 1 Shuttle Run Quick Plyos PVC warm up: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OH lunges SKILL: 12 min to find Max press complex Push press + Push Jerk + Split Jerk WOD: 10 Rounds 6 Ring Dips 10 Hand release push ups 30 Double unders    

WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 5 Burpee Broad Jump 10 KBS SKILL: Set up for WOD WOD: 25 MIn EMOM :30 ME / :30 Rest Min1 : Power Snatches Min2 : Burpees Min3 : Sumo Deadlift High pull Min4 : Plank hold Min 5 : KB swings

WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raises SKILL: Every 2:30 for 12:30 mins 3 Back squats @ 75% of 1RM WOD: 14 Min AMRAP 14 Wallballs 7 T2B

WARM UP: 200m Run 50 Foot Bear crawl 50 Foot Duck walk 10 Wall Squats 10 Drop squats to a “power” landing 20 Banded Monster Side Step Ups 10 Squats with red band SKILL: “DT” 5RFT 12 Deadlifts 9 Hang power cleans 6 Push jerks WOD: 3 RNFT 15 Push-Ups 10 DB Renegade rows (each)

WARM UP: Plyos SKILL: Into WOD WOD: 28:00 AMRAP TEAMS OF 2 40 – KBS 40- BPs 40- BXJ 120- DUs  

WARM UP: 400 M Run 10 Reach Through 10 KB DL 10 Russian KBS 10 American KBS 10 Lunge to Instep 10 Air Squats 10 Goblet Squats 5 KB PP each side 5 Burpee Broad Jumps SKILL: Into WOD WOD: The Lyon (Dave Lyon) 5 Rounds, Each for Time: 7 Squat cleans 7 STO 7

WARM UP: 20 Jumping Jacks 20 Seal Jumps 20 Jump Junges 20 Jump Squats 20 Wall Ball Shots SKILL: 8:00 EMOM: Hip Snatch + Hang Snatch + Full Snatch WOD: 15 Min Unbroken EMOM M1: 18 WBS M2: 12 T2B M3: 9 Burpees      

WARM UP: 2:00 Bike 20 Lunges 20 SLSU 20 Glute Bridge 10 Reach throughs 10 Inch worm to Push Up 10 Step Ups (alt) 5 Burpees SKILL: Cash out at the end WOD: 4 Rounds For Time: 10 Calorie Bike 10 DB Burpee Step Ups w/Strict Push Up 20 Medball Sit Ups