WARM UP: Plyos SKILL: Set up for WOD WOD: For Time: 50 WB 15 C&J (135/95) 100 DU 500m Row 20/15 Cal Ass. Bike 500m Row 100 DU 15 C&J

WARM UP: Plyos: 10 Burpee Broad Jumps 10 Inch worm to push up 10 Russian KBS SKILL: Set up for WOD WOD: 5 Rounds 400m Run 10 Deadlifts (225/155) 10

WARM UP: PVC: 10 Twists (upright) 10 Speed Skaters 10 Pass Thru 10 Fig 8 10 Good Morning 10 Baby Squats 10 Squat Jumps 5 Push Ups 5 Negative Push

WARM UP: 400 M Run Fence Drills 2x’s: 10 Ring Rows 10 Push Ups3 15 Air Squats 2 Wall Climb + 6 shoulder taps toal SKILL: 3 x 5 Clean

WARM UP: 8:00 AMRAP 150 M Row 10 Ring Rows with shoulder blades back tight the entire time 10 No thigh push Ups 10 Baby Squats SKILL: 15 min: 10

WARM UP: 1 Min bike 10 Pass thru 10 PVC Thrusters 10 Good Mornings 10 Baby Squats 10 Russian Swings 10 American Swings 10 Goblet Squats 10 Lunges 10 SLSU

WARM UP: EVERETT Warm Up: 20 Lunges 15 Air Squats 10 Push Ups 5 Burpees 10 Down dog push ups :30 Handstand Hold SKILL: Handstand Push Up Work WOD: 15

WARM UP: Plyos SKILL: Set up for WOD WOD: 8 – 5:00 Rounds 400 m Run, ME KBS, 1:00 Rest 400 m Row, ME AB Mat SU, 1:00 Rest 400

WARM UP: 400m Run Plyos 30 Jacks 30 Seal 10 Reach Thru’s 3 Rounds of Cindy SKILL: “Friends” 15-12-9-6-3 Russian Kettlebell Swing Ring Rows Air Squats Push-ups WOD: “T.U.P” 15-12-9-6-3

WARM UP: PVC Burgner Good mornings OHSQ Snatch grip PP Power snatch balance Heaving snatch balance Full Snatch Balance Sotts press SKILL: 5 sets 1 Snatch Balance + 2 OHSQ