WARM UP: 3x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 Goblet Squat Hold SKILL: Every 2:00 for 10:00 Front Squat 60% x 4 70% x 4 75% x 4 (80% x 4) x 2 WOD: 3 RFT: 12 Overhead Squat

WARM UP: 200m Run 1 set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: 4×16 Alternating Pistols WOD: WOD: 5:00 to Complete: 21-15-9: Power Snatch (75/55) Burpees Rest 4:00 5:00 to Complete: 15-12-9: Power

WARM UP: Plyos SKILL: Into WOD WOD: 5 rounds: 22 Kettlebell swing 20/32 22 Box-jumps @24/20 200 Meter run, 22 Burpees, 22 Wall-ball shots @20/14LBS

WARM UP: 400m Run 20 Line drill jumps 25 Double unders (or penguin jumps) 10 Squats 5 Burpeees 25 Double unders (or penguin jumps) PVC: 10 Pass Thru 10 Around world 10 GM 10 Thrusters SKILL: 5 Sets of: 2 Rounds: 9 Thrusters (95/65) 35 DUs (2:00) WOD: CASH OUT

WARM UP: 3X: C2C 10 Seated ring rows 10 Ring rows 10 SLSU SKILL: 8 EMOM: Odd: 1-2 Rope climbs Even: :45 Axel bar hold at hips (115/75) WOD: 5 Rounds 12 DB Push press (6R/6L at 55/35) 16 Ring rows 20 Slamball sit ups (20/15) 1 Slamball C2C (20/15)

WARM UP: 2X: 200m Row 10 PVC pass throughs 10 Wall Squats 10 Light KBS SKILL: 3 Rounds: 500m Row 15 Bench presses (50-60%) (2:00) WOD: 12 Minute AMRAP 20 WBS 20 KBS 1 C2C empty sled push

WARM UP: 200m Run 5 Burpees 10 Plate GMs 10 Plate G2O 10 Plate squats with arms straight in front 10 Hollow/arch swings SKILL: 5 minute EMOM 1 Clean @ 80-85% of 1RM Clean WOD: 800m Run Then 5 Rounds 5-4-3-2-1 G2O 12 Burpee box jump over

WARM UP: 2:00 Jump roping 20 Downward dog shoulder taps :30 Hollow body hold 10 PVC hip power snatches 10 PVC hang power snatches 10 PVC power snatches 20 Downward dog shoulder taps :30 Hollow body hold SKILL: 3 Sets all the way through: 50 foot HS walk -30 Total shoulder taps -5 Wall walks

WARM UP: 2X: 20 Monster walks each way 15 PVC OHS against rig WITH bands 10 Ring Rows 5 Burpees SKILL: “Josh” 21 OHS (95/65) 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups WOD: With a partner, 4 rounds: 15 Banded tricep extensions 12 DB bent over reverse flys 10

Gym is closed. Come out and support all the strong women competing!!!