WARM UP: Plyos 3 Rounds of: 5 Ring Row 5 Wall Squats 5 Burpees SKILL: Pull-up Complex Pick one of the two and complete 3 sets: A. 3-4-5 of Strict Pull-up + CTB + Pull-up B. 3-4-5 of Chest to Bar + Pull-up + TTB WOD: For Time: 50 Wall Ball Shots (20/14) 15 Squat

WARM UP: 2 rounds: 200 m row 10 BB GM 10 BB BSQ 10 BB Push Press 5 BB OHSQ 5 BB Snatch Balance 5 BB Hang Squat Snatch SKILL: 5:00 EMOM 5 Overhead Squat 5:00 EMOM 3 Snatch Balance 5:00 EMOM 1 Hang Squat Snatch WOD: 13:00 to Complete: 3:00 to Row for Calories

WARM UP: Plyos SKILL: Get into WOD WOD: Running Clock (28:00) 8:00 EMOM Power Clean + Squat Clean (2:00 rest) 8:00 AMRAP 25 Double Unders 10 Pull-ups 5 Slam Ball to Shoulder (70/50) (2:00 rest) For Time: (8:00) 600m Run 15 Burpee Box Jump Over (24/20”)

WARM UP: CTC 20 Lunges CTC 20 Straight legged sit ups CTC 10 Lunge to instep CTC 10 PVC Pass Through 10 PVC OHSQ CTC 10 Burpees SKILL: 5 Sets of: 2 Push-Press + 4 Push-Jerk + 6 Split-Jerk WOD: “Nancy” 5 RFT 400m Run 15 Overhead Squats (95/65)

WARM UP: :30 drills (x 2) Seal jumps Inch worm + NO push up Reach throughs Russian KBS Side Lunges Good Morning with plate (25/15) SKILL: Setup and get into WOD WOD: 30:00 EMOM (5 Rounds) M1: 15 Russian Kettlebell Swings (32/24kg) M2: 10 Box Jumps (30”) M3: 15 V-ups M4: 10 Deadlifts (185/125) M5:

WARM UP: 200 m run 1 set fence drills PVC: 10 Pass thru 10 Figure 8 10 Good morning 10 BSQ SKILL: 6:00 EMOM 5 BSQ @ 65% of 1RM WOD: For Time: (16:00) 400m Run 30 Pull Ups 20 Power Snatch (95/65) 100 Double Unders 20 Power Cleans 30 TTB 500m Row

See everyone back tomorrow!!!!

WARM UP: Ladder Drills :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Squat hold PVC Pass Throughs SKILL: 4 Sets of: 8 Vertical Slam Ball Throws (20/15) 15 Zercher Squats (70/50) (rest :90) WOD: For time: 30 Burpees over Barbell 200m Run 15 Power Snatch (135/95) 400m

WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: INTO WOD WOD: 18:00 Running Clock 0-3:00 400m Run Max Pull-ups (2:00 rest) 5:00 -8:00 400m Run Max Clean and Jerks (155/105) (2:00 rest) 10:00 – 13:00 400m Run Max Pull-ups (2:00 rest)

WARM UP: 200m Run 3 Rounds: 10 Good Mornings + Plate (25/15) 5 Burpees 10 Single Leg Pelvic Raise (each) SKILL: 10:00 EMOM ODD: 10 Deadlifts EVEN: 45sec. Slam Ball Bear Hug (70/50) WOD: 4 RFT CTC Slam Ball Carry (70/50) 10 Burpees 30 Air Squats