WARM UP: 200m Run 50ft Bear Crawl (red pole to red pole is 25ft) 3 Forward rolls 25ft Crab walk 3 Forward rolls 25ft Duck walk 2X 10 Ring Rows 10 Lunge to instep 10 Hip PVC Power Snatches 10 Hip PVC Power Cleans SKILL: 4 X 50 foot Handstand walks WOD: “Viola” 20 Minute

WARM UP: Plyos SKILL: Set up for WOD WOD: 3 Rounds 7:00 AMRAP 10 DB Man Makers Over a Box (20/35) CTC OH DB Walk (20/35) 20 DB Shoulder Rack Squat (20/35) 10 DB SU 5 Cal Assault Bike 3:00 Rest    

WARM UP: CTC Run 5 Traveling Inchworms 10 Hollow/Arch Swings 15 Squats 10 BB Hang Power Cleans 10 BB Front Squats SKILL: Into WOD WOD: “Tama” 800m Single Arm Farmers Carry (45/35) 31 T2B 31 Push ups 31 Front squats (95/65) 400m Single Arm Farmers Carry (45/35) 31 T2B 31 Push ups 31 Hang Power

WARM UP: CTC Run 30 Banded pull apart 10 Banded starfish 10 Banded shoulder press 10 Push-ups 10 Zercher Squats w/slamball SKILL: 3 Rounds, not for time 4 Bench Press @ 70% 8 Weighted Pull ups 16 Slamballs (30/20) Shuttle Run with Slamball (Rest 2:00) WOD: Bodybuilding accessory work: 3 Rounds: NFT 8 Half Kneeling

WARM UP: 2:00 Bike 2:00 Jump Rope :60 Downward dog stretch :30 R Lunge to instep :30 L Lunge to instep 20 Ice Skaters 10 Good Morning with plates (25/15) 5 Burpee Broad Jumps 5 Burpee Vertical Jumps SKILL: 12 Min EMOM Odd: ME :45 Double under Even: ME :30 Calorie Bike WOD: 10 AMRAP

WARM UP: 1 Set Fence Drills 6 Burpee Broad Jumps 8 Vertical Ring Rows 10 Lunge To Instep 6 Burpee Vertical Jumps 8 Squats 10 Lunges Stretch: Forearms and hips 2X10 (both legs) Split Squat with Red/Black Band SKILL: Every :90 for 10:30 minutes (7 sets) -2 X 5 Split Presses @ 50% of Strict

WARM UP: 300m Row 400m Run Pole Game 10 PVC Pass Thru 10 PVC Front Squats 10 PVC Push Press 10 PVC Thrusters 10 PVC OHS against rig :30 Hollow hold with PVC :30 Superman hold with PVC 10 Hollow Arch Swings SKILL: Every 2 Minutes for 12 Minutes 2 Hip Snatch + 2 Hang

WARM UP: CTC 5 Burpees 5 Burpee Broad Jumps CTC 15 Squats With Red Band 10 Good Morning With Red Band CTC 10 Light American KBS 10 Box Jump SKILL: Every :90 for 9:00 (6 Sets) 5 Push Press WOD: 3 minutes to complete, 5 rounds (15:00) 8 Burpee Box Jump Over (20) 10 KBS

WARM UP: Death by burpee to plate Start at 3 burpees to plate and add by 1 EMOM 10 Rounds SKILL: Set up for WOD WOD: WOD 8 RFT 200m Run 10 BSQT (155/115) From Rack 10 C&J (115/75) 10 WBS (20/14)

WARM UP: 30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: 12:00 on Rower Teams of 3 Race WOD: 3 RFT 10 Deadlifts 20 Box Jumps (24/20”) 15 Burpees