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 (135/95) 50 WB

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 Burpees Over the Bar 10 Box Jump Overs (24/20”) 2 Min Rest

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 Ups 5 Burpees SKILL: Push Press: 10:00 to complete: 10 @ 65% 8 @ 70% 6 @ 75% 4 @ 80% 2 @ 85% WOD:

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 and Press Per Arm WOD: “Mary” 20 Min AMRAP: 5 Handstand Push Ups 10 Pistols (one legged squats) 15 Pull Ups

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 empty BB bench press 5 min to build to 80-85% 5×3 Bench Press @80-85% WOD: Team 3K Row: Teams of 3: P1: Row P2: ME

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 10 Push Ups SKILL: Into WOD WOD: 30 Min EMOM: (5 rounds) :40 effort :20 rest M1: ME Bike M2: ME KBS (24/16) M3: ME

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 Min AMRAP: 10 Ground To Overhead (135/95) 15 No Push Up Burpees 20 Hollow Rocks    

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 m Run, ME KB Goblet Sqt, 1:00 Rest 400 m Row, ME K2E, 1:00 Rest 400 m Run, ME Box Jump Overs, 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 Power Cleans (135/95) Pull Ups Front Squats Pull Ups   Staff Sgt. Michael H Simpson’ died due to injuries he sustained on April 27th, 2013

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 WOD: 5 RFT 10 Hip Power Snatch (95/65) 10 Burpees Over Bar