WARM UP: 6:00 EMOM M1- :45 Row M2: Lunge to instep ( :30 Each Side ) M3: Burpee jump into air squat SKILL: 12 Min EMOM ODD: 3 Push press ( @80% of RM ) EVEN: 5 Box Jumps (30/24”) WOD: 27-21-15-9 Thrusters(65/45) Calories row Burpees

WARM UP: X2 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 Burpees over a friend SKILL: 12min to find 1 RM Clean and jerk 5-3-3-1-1-1-1 WOD: 12 Min AMRAP 12 KB Swings ( 32/24kg ) 9 TTB 6 KB STO ( 3 Per Side ) CTC Run

WARM UP: Plyos SKILL: Set up for WOD WOD: 24min AMRAP 10 Cal Row 20 Russian twist 10 Cal Bike 20 SL KB DL ( 10ea leg) 200m Run

WARM UP: Plyos PVC Warm up SKILL: Into WOD WOD: Teams of 2: 4 Rounds of: 200 M Run together 4 Alternating rounds of: 6 Push Jerks (135/95) 9 Box Jumps (24/20) 12 WBS (20/14)

WARM UP: 200m Run PVC X 2 10 Pass thur 10 Fig 8 10 GM 10 Front squats 5 Push press SKILL: Every :90 for 9Min 3 Burpees 5 Heavy thrusters ( 75-80% of 1RM ) WOD: For Time: 150 Double unders 21-15-9 Deadlifts (225/155) Clapping push-ups Then,… 150 Double unders

WARM UP: 2 Rounds: 250 Row 10 SLSU 10 Knees Above Hips 5 Inch Worm to PU 10 Lunges 6 Lunge to Instep SKILL: Into WOD WOD: Teams of 3 Waterfall Style: 4 RFT: 350 Row 20 Toes to Rings 20 Alternating DB Snatch (55/35) 16 KB Step Up’s (16/12) one in each hand

WARM UP: 200 M Run 3 Rds Cindy SKILL: Teams of 3 or 4: (:45 effort/:15 rest) 3 Rounds: (12min) P1: ME Cal Bike P2: ME Slamball over shoulder (70/50) P3: ME Sit Ups P4: Rest WOD: 12 Min Amrap 3 OHSQ (135/95) 6 Burpees 9 Pull Ups Shuttle Run

WARM UP: C2C Run 10 GM, 10 Air Squats C2C Run 10 Russian, 10 American Swings C2C Run 10 Goblet Squats 10 Push Ups C2C Run 5 Bupees, 10 SLSU C2C Run 10 KB SDHP SKILL: Into WOD WOD: 6 MIn AFAP: 2-4-6-8… KBS (24/26kg) Burpees over KB (2min Rest) 6 min AFAP: 2-4-6-8… Goblet

WARM UP: PVC: 10 Pass Thru 10 Fig 8 10 Good Morning 5 OHSQ 5 Snatch Grip Push Press 5 Heaving Snatch Balance 5 Power Snatch Balance 5 Full Snatch Balance SKILL: 12 Min to Build to a 3 Rep Snatch Balance 3-3-3-3-3-3-3 WOD: “Grace” (8:00) 30 Clean and Jerks for time 8:00 for athlete

WARM UP: Plyos SKILL: Set up for WOD WOD: Lumberjack 20: 20 Deadlifts (275/185) 400 M Run 20 KB Swings (32/24kg) 400 M Run 20 OH Squats (115/80) 400 M Run 20 Burpees 400 M Run 20 Chest 2 Bar 400 M Run 20 Box Jumps (24/20) Run 400 20 DB Squat Cleans (40/25)) 400