WARM UP: 3 X Fence drills 10 Jump squats 10 SLSU 10 GM SKILL: ME for 3:00 DU and SU WOD: 6 RFT (24:00 cap) 15 OHS (105/75) 15 Box Jump Overs (24/20) 25 AB Mat SU 200 M Run

WARM UP: 200 M Run Plyos BBWU SKILL: Set up for WOD WOD: Cindy full of Grace 3 Rounds 10 Clean and jerks ( 135/95 ) 3 rounds of Cindy CASH OUT

WARM UP: 400m Run 10 Lunge to Instep 10 Lunge and twist 10 Side Lunges 10 Reach Throughs 2:00 Bike SKILL: 18.4 – (9:00) 21-15-19 Deadlifts (225/155) HSPU -then- 21-15-9 Deadlifts (315/205) 50’ Handstand Walk WOD: 21-15-19 (25:00) Deadlifts (225/155) HSPU -then- 21-15-9 Deadlifts (315/205) 50’ Handstand Walk

WARM UP: 400m Run 10 Lunge to Instep 10 Lunge and twist 10 Side Lunges 10 Reach Throughs 2:00 Bike SKILL: 18.4 – (9:00) 21-15-19 Deadlifts (225/155) HSPU -then- 21-15-9 Deadlifts (315/205) 50’ Handstand Walk WOD: 21-15-19 (25:00) Deadlifts (225/155) HSPU -then- 21-15-9 Deadlifts (315/205) 50’ Handstand Walk

WARM UP: 12min EMOM Min 1 : CTC run Min 2 : 10 Russian swings+5 Push ups Min 3 : 10 Wall squats+3 burpees SKILL: Set up for WOD WOD: 4 RFT (30:00) 400M Run 25 Sit ups ( 20/14 ) 20 KB swings ( 24/ 16 ) 15 SB over the shoulder ( 70/50

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: “Isabel” (19:00) 8:00 for athlete 1 (3:00 rest – transition) 8:00 for athlete 2 30 Snatches for Time (135/95) WOD: Overhead Squat 15-12-9-6-3

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: “Isabel” (19:00) 8:00 for athlete 1 (3:00 rest – transition) 8:00 for athlete 2 30 Snatches for Time (135/95) WOD: Overhead Squat 15-12-9-6-3

WARM UP: 200m Run 2 x Monster walks 10 Monster band squat with elbows in FSQ position. 5 Inchworms w/calf stretching in middle :30 Hollow hold :30 Superman hold 10 Hollow/arch swings SKILL: Every 2:30 perform: 3 Front squats @ 80% of 1RM WOD: 10min AMRAP 35 DU 8 T2B

WARM UP: 1 Shuttle Run 3 rounds -5 Baby Squats (not rushed) -5 Ring Rows -5 Burpees 20 reps of each Monster Walk: Left, Right, Forward, Backward 10 PVC Pass through 15 OHSQ w/red band on knees SKILL: Every :90 for 12:00 (8 sets) 2 Hang Snatches @ 80% of 1RM Snatch WOD: 8:00 AMRAP

WARM UP: Plyos SKILL: Into WOD WOD: 3 Person Team Follow the Leader 24:00 AMRAP C2C Sled Sprint (50/80) 15 SB SU (20/30) 10 Pull-ups 10 BPs 400m Team Run After Every 3rd Round