WARM UP: 200 M Run :30 drills 2x’s Squat hold Air squats Pass thrus Good Mornings Lunges L2I Right L2I Left Down Dog Stretch SKILL: 12 Min EMOM M1: 8 Back Squats @ 65% M2: 10 DB Seated Shoulder Press (12in box) M3: :40 Plank Hold WOD: For Time: 800 M Run 50 Plate OH

WARM UP: Fence Drills 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg cross overs 10 SLSU SKILL: Every :90 for 9 min (6 sets) 4 Deadlift at 80% 6 Box Jumps (24/20) WOD: 3 Rounds For Time: C2C Sled Push (180/140) 20 Slam Ball Over Shoulder (70/50) 30 V-Up’s

WARM UP: 200 M Run 200 M Row 1 Min bike 20 Walking Lunges 10 Burpee into Squat Jumps 10 Inch Worm to Push Up 10 Lunge to instep 5 No thigh push ups w/:03 negative SKILL: 5:00 to Complete: 40/35 Cal Bike *Stop and perform 5 Push ups every minute on the minute (2:00

WARM UP: 200 M run PVC warm up: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OH lunges 10 Drop squats (encourage quick feet) 5 Drop lunges SKILL: 10 Min to complete 5 Sets of: 3 Push Jerk + 1 Split Jerk @ 70-75% of 1RM Jerk WOD: 12 Min AMRAP: 20

WARM UP: Plyos SKILL: Set up for WOD WOD: 21-18-15-12-9-6-3 For Time-24:00 cap Mountain Climbers (ea. step is half rep) Slam Ball Sit-ups (15/20) Squats (hugging plate/45/25) Russian Twists (45/25) WBS (20/14) 150 m Row Between Ea. Round  

WARM UP: 2 rounds: 1:00 Row 5 Inchworms 5 Tempo Push ups (:03 down, :01 bottom hold, regular up) 5 Burpees 10 GMS 10 Wall Squats SKILL: 4 X 500m Row WOD: 21-15-9 Push Press (135/95) Power Cleans

WARM UP: 10:00 AMRAP 10 Calorie Bike 10 BB GMs 10 BB BSQ 10 BB PP 10 Banded Face Pulls 6 Burpees SKILL: Every 2 Minutes for 8 Minutes 8 Deadlift WOD: 16:00 EMOM M1: 5 Man Makers (55/35) M2:10-12 Burpees M3: 10/8 Calories on Bike M4: 20-25 Hollow Body Rocks  

WARM UP: 2 Rounds 10 Banded KBS (use normal KB weight W/red band) 10 Walking lunges 10 GMs 10 Ring Rows SKILL: Rope climbs WOD: 10 Min AMRAP 5 KBS (32/24) 10 Overhead Lunges with 45lb Plate (5 per leg) 1 Rope Climb

WARM UP: CTC 20 Monster walks in all directions with red band 20 Pelvic tilts with red band 10 Squats with red band 10 WBS with red band 5 Burpees to vertical jump SKILL: “Karen” 150 WBS for time (20/14) WOD: Team of 2, Run Relay: 2400m Run CASH OUT  

WARM UP: 25 Single unders :30 Bottom squat hold 10 Squats with arms reaching overhead 25 Single unders R 25 Single unders L :10 Top of ring support :10 Bottom of ring support 5 Ring dips 10 Push ups 25 DUs (Penguins) SKILL: Every 3:00 for 12:00 (4 rounds) 10 Backsquats at 55% WOD: 10