WARM UP: 10:00 AMRAP 25 Double Unders/Penguin/Wiffle Balls 5 Inch Worm + Push-up 6 Lunge to Instep 10 PVC Pass Through 10 Knee Above The Hip Swings 10 American KBS SKILL: Set up for WOD WOD: For Time: (28:00) 800m Run 40 KTE 40 KBS 400m Run 100 Double Unders 400m Run 40 Push-ups 40

WARM UP: CTC run ( before each movement ) 20 Pelvic raises 20 Lunges 20 Scorpions 20 Air squats 10 SLSU + 10 Push-ups SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Ab mat sit-ups 20 Push ups 10 Pull-ups WOD: 4 Rounds Not for Time 8 Bench Press 10 Double KB Bent Over

WARM UP: Fence Drills 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Side Lunges 20 Monster walks (Left/Right) 10 Banded Squats SKILL: 15:00 to Find 1RM FSQ WOD: 4 Sets: 10 Tall Kneeling Double KB Push Press 12 TTB 2 Full Circle Walks Around Box

WARM UP: 30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: Heavier “Grace” 30 Clean and Jerks WOD: 10 Min AMRAP: 6 Pull Ups 8 Box Jump Overs (24/20) 10 Sit Ups

WARM UP: 200m Run 20 Pelvic Raises 10 Single Leg Pelvic Raises 10 Kicks on ground 5 Inch Worm + PU 10 Walking Lunges 10 Side Lunges 10 Air Squat 5 Jumping Air Squat SKILL: Every 2:00 for 16:00 3RM Thruster WOD: 3 Sets: 2 Wall Walks 15 Unbroken Push-ups 30 Banded Pull-aparts ME Ring

WARM UP: 8:00 EMOM M1: Shuttle run M2: 12 Plate GTO (25/15) M3: 10 Walking Lunges + 5 Push Ups M4: 10 Lunge to instep SKILL: Into WOD WOD: “Whittman” 7RFT 15 KB Swings 15 Power cleans 15 Box jumps U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th

WARM UP: 2 Rounds CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 Thrusters w/ PVC pipe :30 Goblet Squat Hold SKILL: Into WOD WOD: 5 Rounds 2:00 complete: 10 Thrusters 200m Run ME Thrusters Rest 3:00 Min

WARM UP: Everett WU SKILL: 4RFT CTC sled push 400m Run 25 V-ups WOD: 3 RNFT CTC One arm KB farmers carry CTC One arm KB overhead carry  

WARM UP: 2:00 Bike Fence Drills 20 Monster walks 10 Burpee Broad Jump SKILL: Every 2:30 min for 15:00 3 Push press+ 3 Push jerks+ 3 split jerks WOD: 10 Min AMRAP 5 Power cleans 10 TTB  

WARM UP: Plyos 3 Rounds 5 Push ups 10 KB swings 15 Med ball squats SKILL: Into WOD WOD: 25min EMOM :45 Max Effort :15 Transition Min 1: Wall balls ( 20/14 ) Min 2: Med ball sit ups ( 20/14 ) Min 3: Burpees Min 4: KB swings ( 24/16 ) Min 5: REST