WARM UP: 200m Run Fence Drills 2X: 50 Foot Bear crawl 50 Foot Duck walk 20 Banded Monster Side Step Ups 10 Squats with red band 10 Plank/Downward Dog Toe Taps 10 Hip Opener Stretch SKILL: BSQ 2:00 to perform: 20 Reps at 50% (4:00 rest) 2:00 to perform: 20 Reps at 55% WOD: 4

WARM UP: 10:00 5 Burpees 10 PVC pass throughs 10 Total Quadruped Thoracic Rotation 10 TEMPO PVC OHS squats against rig (:03 down, :03 bottom hold) 30 Banded Pull aparts 20 Banded GMs BB Warm up: SKILL: Every :90 for 15:00 Snatch high pull + Power snatch + Snatch balance WOD: 5 Rounds for time

WARM UP: 4x 20 Banded Pull Aparts 20 JJ 200m Run SKILL: 9:00 EMOM 12 Mtn. Climbers 12 Russian Twists ME DU/Speed Single Unders WOD: 18:00 EMOM ME: Pushups ME: AS ME: Cal Assault Bike

WARM UP: 400m Run Plyos 10 Lunge to Instep 10 Side Lunges :30 Bar Hang 10 Hollow Arch 10 Knee Above the Hip 2 Rounds: 10 PVC Pass Throughs 10 FSQ with Wall Ball 10 PVC Good Mornings SKILL: 100 Pull ups for time WOD: Oh No You Didn’t: 50 Shoulder To Overhead 800m Run

WARM UP: 9:00 EMOM Min 1: Bike Min 2: Lunge to Instep Min 3: Reach throughs 3 Sets of Med Ball Tosses SKILL: Ring Muscle up Practice: WOD: “Big Bang” 50 Power Cleans

WOD: Outdoor Plyos 3 Inch Worm + 3 Push Ups 50 Single Unders 5 Negative Push-ups 25 Double Under SKILL: 10:00 to find a 5RM Bench Press -then- 8:00 to complete: 3 x ME Sets at 85% of the above weight WOD: 4 Rounds Not for Time: 5 BSQ @ 70% of 1RM 50 Double

WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 High Kicks/Toy Soldiers 8 Prisoner Squats 8 DownDog HSPU 20 Monster walks each way (L/R) 15 Banded Squats 15 Pelvic Raises SKILL: 15:00 to Build to a Max Complex of: Power Clean + Squat Clean

WARM UP: 3 Rounds: CTC Run 5 Negative Push-ups 6 Burpee Broad Jump 10 Ring Rows 10 American Kettlebell Swings 10 Goblet Squats SKILL: Set up for WOD WOD: 20:00 AMRAP 5 chest-to-bar pull-ups 10 wall-ball shots (20/14) 15 kettlebell swings (24/16kg)

WARM UP: 800m Run 4:00 Bike 800m Row *Choose one of the 3 2X: 10 Reach Throughs 5 Moving inchworms 10 PVC Pass Throughs 15 SLSU SKILL: Burgener Warm-up WOD: 10 x 1-minute rounds of: 10 Burpees over the bar Max reps of power snatches (2:00 rest)  

WARM UP: 3 Rounds 200 m run 10 SL Sit-ups 10 Push-ups 10 Airsquats SKILL: Set up for WOD WOD: Team of Two: 5 Rounds ME: BP @ 55-65% BW ME: BSQT@ 75-85% BW ME: SB SU 10/20 ME: Cal Row @ 100% Effort