WARM UP: Everett WU SKILL: Into WOD WOD: 2 Person Team AMRAP/ GOAL OF 3 ROUNDS (24:00) 50 Air Squats 50 Ball Slams (30/20) 50 Pull-ups 50 Double Unders (ea.) 50 Abmat Sit-ups 50 Cal Assault Bike

WARM UP: 2x’s: 20 Banded Good Mornings 10 Alt Side Plate Push Ups 10 Jumps on/off Plate 20 Banded Side Step Up/Overs SKILL: Into WOD WOD: “McGhee” 30 MIN AMRAP: 5 Deadlifts (275/185) 13 Push Ups 9 Box Jumps (24/20) Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small

WARM UP: 200 M Run 20 Monster Walks (Left/Right) 10 Air Squats with Bands 10 Jumping Squats (no bands) 10 PVC Pass Thru 10 PVC Figure 8 SKILL: Set up for WOD WOD: 3 Rounds For Time: 10 Front Squats (135/95) 10 Push Press 10 Snatch (squat or power) 400m Run (2:00 Rest)

WARM UP: 2:00 Bike 2x’s: 10 Lunge to Instep 10 Alt Step Ups 10 Straight Legged Sit Up :30 Plank Hold 5 Burpee Push Ups SKILL: 5×10 Elevated Push Ups WOD: 4 Rounds For Time: 10 Cal Bike 10 Dumbbell Burpee Step Ups (50/25) 20 Slam Ball Sit Ups (30/20)  

Mission is closed, enjoy your rest day and spend it with loved ones. See you guys Thursday and Friday, normal schedule.  

WARM UP: 50 Single Unders 10 Push ups 10 Squats 3 Wall climbs 25 Double Unders 5 Push Ups w/ :3 negative 10 Squats w/ Ball 2 Wall Climbs w/ 6 shoulder taps 25 Double Unders 10 No Thigh Push Ups w/ :1 pause at bottom 10 WBS to TARGETS! 20 Shoulder taps on wall

WARM UP: 200 M Run 10 Baby Squats 5 Push Up w/ :3 Negative 2 Rounds: 10 Russian KBS 10 American KBS 10 Goblet Squats 10 KB Kneeling PP 2 Wall Climb w/ 6 Shoul SKILL: Handstand Push Up Work WOD: For Time: 800 M Run 20 Clean and jerks 600 M Run 15 Clean

WARM UP: Plyos SKILL: Set up for WOD WOD: Teams Of 3 1- 1600 M Row W/ Teammate Plank Hold 2- 90 Bpees W/ Teammate Bar Hang L-Hold 3- 90 SB over shoulder (50/30) W/ Teammate Squat Hold 4- 90 Alternating Russian Twists 5- 1600 M Run Relay Sprint

WARM UP: 3 Rounds: 5 Inch Worms 5 BB Good Mornings 5 Shoulder Press 5 Power Cleans 5 RDL SKILL: 5×5 BB Split Squats (per leg) WOD: “DT” 5RFT 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerks    

WARM UP: PVC: (5:00) Twists Speed Skater 10 Pass Thru 10 Good Mornings 10 Fig 8 10 FSQ 10 Push Press 10 Thrusters SKILL: “Fran” 21-15-9 WOD: 5 Rounds for Time: 10 Pull Ups 15 Push Ups 20 Sit Ups 25 Air Squats (1:30 REST)