WARM UP: :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Single Leg Pelvic Raise (Right) Single Leg Pelvic Raise (Left) Squat hold Goblet Squat (24/16kg) SKILL: Find 1 RM Front squat Every 2:00 for 14:00 Complete 1 Front squat ( 7 x 1 ) WOD: 21-15-9 KB

WARM UP: 8:00 EMOM M1: Shuttle Run M2: 2 Wall Walks + 4 shoulder taps M3: :45 sec row M4: 15 Russian KBS SKILL: Team of 3 Complete (18:00) 2400m Row ( alt 400m ) 500 Double Unders WOD: 12 Min AMRAP Athlete 1 – 200m Run Athlete 2 – ME KB swings ( 24/16

WARM UP: PVC X 2 10 Pass thru 10 Good morning 10 front squats 10 Push Press 10 Thrusters Stretch SKILL: Set up for WOD WOD: The Bear Complex Without dropping the bar perform the following sequence 7 Sets of the Complex: Power clean Front squat Push press Back squat Push press Complete 5 Rounds

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: Into WOD WOD: In 8:00 min Complete, rest remainder 10 DB snatches + 2 lunges per arm ( 55/35 )

WARM UP: 400m Run 1 Set of Fence Drills 10 Lunge to Instep Light KB – 20 Russian Swings – 20 American Swings – 20 Goblet Squats 10 PVC Pass Through 10 PVC Power Snatch Balance 10 PVC Power Snatch SKILL: 12 min to find: 1 RM Snatch 5-3-3-1-1-1-1 WOD: 12 MIN EMOM Min 1

WARM UP: Plyos SKILL: Set up for WOD WOD: 25:00 EMOM 15 DB PP (55/35) 15 Over Shoulder MB Throws 10 BP 15 C2B Pull-ups 15 Sit-ups  

WARM UP: 200m Run Plyos SKILL: Junk yard dog! WOD: 3 RFT (30:00) 500m Row 25 Hand-Release Push-ups 50 Air Squats 400m Run

WARM UP: 3 Rounds: 8 Good Mornings + Plate (15/10) 8 Ring rows 8 Straight Leg Sit-ups 8 Push Ups 1 Wall Walk + 10 Shoulder Taps SKILL: 10 min Find 1 RM weighted pull up WOD: 16min EMOM :45 sec ME :15 transition Cal on bike V-Ups Cal on Row Burpees

WARM UP: CTC before each movement 20 Pelvic raises 20 Straight leg kicks 20 AIr squats 20 Walking lunges 20 Banded GM SKILL: Rope Climb Review WOD: For Time: 8 Deadlifts ( 315/225 ) 40 weighted sit-ups (20/14) 80 Double unders 4 Rope climbs ( 2 for 1 modifications – 8 ) 80 Wall Ball

WARM UP: Plyos SKILL: Into WOD WOD: 4 rounds 2 x CTC sled push ( 180/140 ) 400m Run 30 Hollow rocks CASH-OUT: Push ups Banded Pull Aparts