WARM UP: 200m Run 20 Pelvic Raises 10 Single Leg Pelvic Raises (each) 10 Kicks on ground (each leg) 5 Inch Worm + PU 10 Walking Lunges 10 Side Lunges 10 Air Squat 5 Jumping Air Squat SKILL: “The Bear” 5 Rounds of: 7 Complexes of: Clean Front Squat Shoulder to Overhead Back Squat Back

WARM UP: 200m Run 20 Jumping Jack 20 Seal Jumps 10 Bignall stretch 10 PVC Pass through 5 PVC Push Press 5 PVC Push Jerk SKILL: Every 2:00 for 12:00 3 Rounds of: 3 Push Press at 80% of 1RM Push Press -then- 3 Rounds of: 3 Push Jerks @ 80% of 1RM Jerk WOD:

WARM UP: 20 Calorie Row 10 Calorie Bike 2 x CTC Run 5 Inch Worm + 3 Push-ups SKILL: “Randy” For Time: 75 Power Snatches (75/55) WOD: 20:00 AMRAP 25/20 Calorie Row 15/10 Calorie Bike 5 Bar Muscle Ups CTC Sled Push (180/140) Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member

WARM UP: 200m Run 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Side Lunges *15 FSQ with the Wall Ball *15 FSQ with Barbell SKILL: 15:00 to Build to 1RM Clean WOD: 5 RFT 400m Run 20 Unbroken WBS (20/14)  

WARM UP: 3 Rounds: 1 Shuttle run 8 PVC Pass Throughs 8 Reach throughs 8 Tipping Birds 8 Push-ups 2 Seated climbs on the rope SKILL: Into WOD WOD: 6 Rounds: 10 Calories on Bike 10 Box Jump Overs (24/20”) 10 Alternating Dumbbell Snatches (70/50) 1 Legless Rope Climb (2:00 rest)

WARM UP: 400m Run 2:00 of Jump Rope 2:00 Bike 10 PVC Pass Through 10 PVC OHSQ SKILL: Set up for WOD WOD: 3 Rounds: 30 WBS (30/20) 25/20 Calorie Bike (rest 5:00) 3 Rounds: (16:00) 10 Snatches 75 Double Unders  

WARM UP: 2X: 1 C2C 2 Wall walks 10 Wall squats w/red band SKILL: Every :90 for 12:00 1 Thruster from rack WOD: 18:00 AMRAP 15 HSPU 15 FSQ (135/95) 15 HSPU 15 FSQ (155/105) 15 HSPU 15 FSQ (185/125) 15 HSPU 15 FSQ (205/135) ME Chest to Bar in remaining time

WARM UP: 2 Rounds: 1:00 Row 10 Lunge to instep (:30 each) 5 Burpee jump broad jump + 2 Air squat 10 SLSU SKILL: Into WOD WOD: 3 RFT 50/40 Calorie Row 40 Burpees 50 Ab Mat Sit-ups

WARM UP: Plyos SKILL: 12:00 EMOM M1: 6 Single Leg KB Deadlift (each) M2: 15 Banded Pull-downs M3: 12 Goblet Squat WOD: 12:00 AMRAP 12/10 Calorie Bike 12 Russian KB Swings (32/24kg) 12 Walking Lunges (each leg)