WARM UP: 400m Run Arm Stretching 5 Inch Worms :30 HS Hold 10 Ring Rows 10 Push ups 10 Hollow/Arch Swings on Bar SKILL: Muscle Up Practice WOD: 22:00 AMRAP 3 Ring Muscle-up 6 Clapping Push up 9 V-ups 12 Box Jumps (30/24”) CTC Run  

WARM UP: 2 x 20 Monster Walks 200m Run Fence drills :30 bar hang 10 hollow to arch rolls 10 Pass Throughs 15 squats w/ red band below knees 15 OHSQ w/ red bands below knees SKILL: Every :90 for 15:00 Hang Squat Snatches Every :90 4-4-3-3-2-2-1-1-1-1 *Building in weight WOD: 3 Rounds: 15/12 Calories

WARM UP: Plyos SKILL: Set up for WOD WOD: Every 7:00 For 4 Rounds 100m Shuttle Run 10 Burpee Box Jump Overs 10 Power Snatches (115/75) 10 Burpee Box Jump Overs 10 Power Clean and jerk (115/75) 100m Shuttle Run  

WARM UP: Plyos 3 Rounds of Cindy BB WU SKILL: Set up for WOD WOD: 5 RFT 200m Run 10 Squat clean ( 115/75 ) 15 KB swings (24/16kg) 200m Run Rest 2:00  

WARM UP: 3 Rounds: 1:00 Row 10 PVC Pass Through 10 KBS 10 Goblet Squat BBWU CTB WU SKILL: 18.5 is 11.6 – 7:00 AMRAP 3-6-9-12-15…> Thrusters (100/65) Chest-to-Bar Pull-ups WOD: 3 Supersets of: (15:00) 12 Slam Ball Over the Shoulder (70/50) 500m Row (2:00 rest)    

WARM UP: 9:00 EMOM Warm Up: M1::30 Row M2: 12 Plate GTO (15/10) M3: 10 Walking Lunges+ 5 Push Ups SKILL: Post WOD mobility WOD: 25 Min EMOM Min 1: :45 sec ME Row Min 2: 15-20 V-ups Min 3: 10-12 Burpees Min 4: 15-20 Wallballs ( 20/14 ) Min 5: REST

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 Stretch SKILL: Every 2:00 for 14:00 1 Front Squat 30 Double Unders WOD: For Time: (15:00) 10-9-8-7-6-5-4-3-2-1 Deadlifts ( 185/105 ) 1-2-3-4-5-6-7-8-9-10 Box Jumps ( 24/20 )  

WARM UP: CTC run ( before each movement ) 20 Pelvic raises 20 Lunges 20 Scorpions 20 Air squats 10 SLSU + 10 Push-up SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Ab mat sit-ups 20 Push ups 10 Pull-ups WOD: 4 Rounds Not for Time 8 Bench Press 10 Barbell bent over row

WARM UP: 2 Rounds Monster Walks 10 Wall Squats w/band BBWU SKILL: Every :90 for 12:00 (8 sets) 2 Cleans @ 85% of 1RM Clean WOD: For Time 3 Rounds 400m Run 12 Burpees 12 Thrusters ( 95/65 )

WARM UP: 2 Rounds Monster Walks 10 Wall Squats w/band BBWU SKILL: Every :90 for 12:00 (8 sets) 2 Cleans @ 85% of 1RM Clean WOD: For Time 3 Rounds 400m Run 12 Burpees 12 Thrusters ( 95/65 )