WARM UP: 8min EMOM Min 1: Bike Min 2: :45 sec KB front rack hold Min 3: Lunge to instep Min 4: 10 Barbell Muscle Snatch + 10 Push-ups SKILL: Every 2:00 for 12:00 2 Front Squat @ 85% of 1RM FSQ WOD: For Time: 21 Power Snatches 42 Push ups 15 Power snatches 30

WARM UP: 200m Run 20 Pelvic Raises 10 Single Leg Pelvic Raises (each) 10 Kicks on ground (each leg) 5 Inch Worm + PU 10 Walking Lunges 10 Side Lunges 10 Air Squat – (SLOW) 5 Jumping Air Squat BB WU SKILL: Every 2:00 for 8:00 1 Clean and Jerk at 80% of 1RM C&J

WARM UP: 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups FSQ w/ Barbell SKILL: 12 min to find 5RM Thruster WOD: 4 RFT 50 Double unders 12 ALT Dumbbell snatch

WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (25/15) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: Turkish get-up 3 X 10 Total WOD: 16 Min AMRAP 14 KB swings ( 24/16 ) 12 T2B 10 One

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: “Isabel” 8:00 for athlete 1 (3:00 rest – transition) 8:00 for athlete 2 30 Snatches for Time WOD: 4 sets Not for Time

WARM UP: Plyos SKILL: Into WOD WOD: “Lumberjack 20” (30:00 cut) 20 Deadlifts (275/185) 400 M Run 20 KB Swings (72/24k) 400 M Run 20 OHSQ (115/80) 400 M Run 20 Burpees 400 MRun 20 C2B Pull Ups 400 M Run 20 Box JUmps (24/20) 400 M Run 20 DB Squat Cleans (45/30’s) 400 M

WARM UP: Fence drills 10 Baby squats 10 Lunge to instep 2rounds: 10 Ring rows 10 Lunges 10 Drop squats 10 Push ups BBWU SKILL: Every :90 for 15:00 1 Sq Clean + 2 Jerks @ 70-75% 1 RM C&J WOD: 3 Super Sets: 12 alt Lunges + 6 BSQ (total) 12 Double KB Bent

WARM UP: 2 Rounds: 10 Russian + 10 American swings 10 Pass Thru 10 PVC OHSQ 20 DU/5 attempts 10 SLSU :30 Bar Hang 10 Hollow arch SKILL: Tall snatch from hip WOD: 24:00 EMOM: M1: 5-6 Tall Snatch (empty BB) M2: 12-15 DB RDL (55/35) M3: 30-50 DU M4: 10-12 KB Lever Sit Ups

WARM UP: Fence drills 20 Monster walks each direction 15 Squats w/ band 20 Pelvic raises w/ band 10 Baby squats 10 L2I 10 Inch worm to PU 5 Burpees 10 Right arm DB Thruster 10 Left arm DB Thruster SKILL: Every 2:00 for 10:00 3 Front Squats @ 80% WOD: Mini “KALSU” 100 Thrusters

WARM UP: 400 m run Dip+shrug Dip+shrug+high pull *from hip High pull from above knee High pull from mid shin Muscle snatch Power snatch from each position Power snatch balance Full snatch bal Ohsq SKILL: Every 2:00 for 12:00 Snatch High Pull + Power Snatch + Snatch Balance + OHSQ WOD: Running “Randy” 3 Rounds