WARM UP: 20 Monster bands all directions 20 Jumping jacks 20 Seal jumps 10 Reach throughs 10 Push ups 10 Squats 10 GMs 10 Ring Rows 5 Inchworms + 1 Push up 5 Burpees 5 Thrusters SKILL: “Fran” (10:00) 21-15-9 Thrusters (95/65) Pull-ups WOD: 5 minutes to build up (14:00) Clean complex ever :90 for

WARM UP: 200m Run 10 Broad Jumps 10 Push ups 10 SLSU 20 Pelvic tilts 20 Hollow rocks Stretch SKILL: Into WOD WOD: With a partner: (40:00) 3000m Row 4 Mile Bike 8 C2C Sled  

WARM UP: Ladder drills PVC SKILL: Snatch complex ever :90 for 9 minutes (6 sets) 1 Snatch + 1 Hang snatch @ 75% of 1RM Snatc WOD: 10 minute EMOM 5 DL (225/155 or 50% of 1RM) 5 DB hang cluster (55/35) 2 Burpees

WARM UP: 2:00 Bike 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: 3 Rounds: (14:00) 5R/5L Turkish Get-ups building up in weight 10 Med-ball power cleans (20/14) WOD: 14 Min AMRAP 15 Box Jumps (24/20) 12 PP (115/75) 9 T2B

WARM UP: Plyos SKILL: Into WOD WOD: Teams of 3 For Time 1500m Row 3 Rounds 24 SB Z SQT 30/50 24 KBS 20/32 24 C&J 135/95 24 SB Sit-ups 15/20 1500m Row

WARM UP: 1 CTC Run 10 Russian Swings 5 Inch Worm + Push Up 10 Lunge to Instep 1 CTC Run 10 Goblet Sq 10 Straight legged sit ups 10 Push-ups 1 CTC Run 10 Hip Squat Cleans with BB 10 Shoulder Press with BB SKILL: Set up and get into WOD WOD: “The Lyon”

WARM UP: 250m Row 10 PVC Pass Throughs 10 Wall Ball Shots 6 Burpee Broad Jump 15 Knee Above Hips SKILL: Muscle Up Drill Practice WOD: For Time: 12 Muscle-Ups 800m Run 9 Muscle-ups 400m Run 6 Muscle-ups 200m Run  

WARM UP: 2:00 Jump Rope 20 Reps of each Monster Walk: Left, Right, Forward, Backward 15 Squats w/ red band on knees 3 Rounds -5 Baby Squats -5 Ring Rows -5 Burpees SKILL: 15:00 EMOM M1: 3 BSQ M2: 30 Double Unders + 5 Burpees M3: REST WOD: 12:00 Running Clock: 1:00 ME Squat Cleans