WARM UP: Indoor Plyos SKILL: 4×10 Banded Glute Kickbacks WOD: 5:00: 500 M Row ME Burpees (2:00) 5:00 400 M Run ME KBS (24/16) (2:00) 5:00 150 Double Unders ME Sit Ups (2:00) 5:00: 30/20 Cal bike ME C2C Empty Sled

WARM UP: 2x’s 200 M Run 20 Lunges 10 Lunge to Instep 10 Ring Rows 10 Dips on Box 20 Glute Bridges w/Feet on box SKILL: 5 sets of 5 Strict Weighted Pull Ups WOD: 21-15-9 Squat Snatch Ring Dips 400 M Run after each round  

WARM UP: 20 Jacks 20 Seal Jumps 10 Baby Squats 10 Push Ups 3x’s: 10 KB Floor Press 10 KB FSQ 10 KBS SKILL: 5×5 Bench Press → Building WOD: 10 Min AMRAP 2 WBS (20/14) 2 Box Jumps (24/20) 4 WBS 4 Box Jumps 6 WBS 6 Box Jumps ..8.8..10.10…12.12..ect

WARM UP: Plyos SKILL: SET up WOD WOD: Teams Of 2 -Chipper 5 Rounds: (22:00 Cap) 400/500 m row 40 WBS (20/14) 40 Push-ups (24/16) 80 MB Russian Twists (30/20) 400/500 m row 35 WBS (20/14) 35 Push-ups (24/16) 70 MB Russian Twists (30/20) 400/500 m row 30 WBS (20/14) 30 Push-ups (24/16) 60 MB

WARM UP: 2:00 Row 2:00 Bike Arm Stretching Leg/Hip Stretching SKILL: 3 Rounds: 10 DB Hang Squat Snatch (5R, 5L) 50-100 foot Handstand walk WOD: “Jack” 20 Min AMRAP 10 Push Press (115/80) 10 KBS (24/16kg) 10 Box Jumps (24/20) Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd

WARM UP: 200m Run 2X: 10 PVC pass through 10 PVC FSQ 10 PVC PP 10 PVC Thrusters 10 Push ups 10 Squats 5 Wall Walks SKILL: 12 min EMOM M1: 10 Plyo push ups onto plates M2: 15 Hollow body banded pull downs M3: 2 Rope climb WOD: 21 DB Thrusters 400m Run 18

WARM UP: 200m Row 20 Squats 10 Burpees 5 Inch worms Handstand warm-up SKILL: Row Technique WOD: 5 Rounds: 1 Sub-0:45 250m row 50 Unbroken DUs  

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 :30 Downward dog stretch :30 Pidgeon stretch R :30 Pidgeon stretch L SKILL: 5:00 EMOM 5 Touch and Go Power Snatches WOD:

WARM UP: 10:00 EMOM 10 Banded Face Pulls 10 Tall Kneeling Dual KB PP 10 Single Arm Ring Row R 10 Single Arm Ring Row L 10 Dual KB Rack Squats SKILL: Every 2:00 for 12:00 5 Push Press + 3 Push Jerk WOD: AGOQ workout 4 Rounds for time: 25 C2B 5 Squat Cleans

WARM UP: 2:00 Jump rope 2X 10 Lunge to instep 10 Banded Glute Bridges 10 Seated Leg Lifts 20 Plank up downs SKILL: Every 3:00 for 9:00 16 Alternating Back Rack Lunges (total) WOD: Annie 50-40-30-20-10 Double Unders Sit ups