WARM UP: 5 Min Stretch Monster Walks 15 Air squats w/band BBWU SKILL: Every 2 min for 12 Min: Build to 3 FSQ from Rack WOD: 10 min AMRAP 5

WARM UP: Everett Warm Up SKILL: Mobility WOD: 25 Min EMOM: (:40 effort, :20 rest) M1: ME GTO with Plate (45/25) M2: ME Burpee to Plate M3: Plank Hold M4:

WARM UP: Plyos Stretch Calves Sprint Build Up’s 200 M Row SKILL: Straight Into WOD WOD: Endurance Day *all work is shared with partner Part 1) 12 min to complete:

WARM UP: 9:00 Warm Up EMOM: M1: Row M2: 10 Air Squats + 8 Push Ups M3: 10 BB Good Mornings + 5 Hip Power Cleans SKILL: Into WOD WOD:

WARM UP: PVC Warm Up 10 Pass Thru 10 Fig 8 10 Good Mornings 10 Front Squats 5 Hip Squat Cleans 5 Push jerks 5 Split Jerks SKILL: 12 min

WARM UP: Ploys SKILL: Set up for WOD WOD: FOR TIME (24:00 cutoff) 30x Push-ups 100m Sprint 30x SL KB Deadlift (24/20) 100m Sprint 30x DU 100m Sprint 30x T2B

WARM UP: Complete 1 of each: 10 Calorie Row 10 Calorie Bike 400m Run 2 Rounds: 5 Inch Worm + Push up 10 Straight Legged Sit Ups 15 Banded Good

WARM UP: 200m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch

WARM UP: Warm UP 8:00 EMOM: M1: Row M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep SKILL: 3:00 To Complete: (12:00) 2

WARM UP: 400m Run PVC: 10 Pass thru 10 Good Morning 10 FSQ 10 Lunge with PVC OH 10 SLSU :30 Handstand Hold :30 Bar Hang SKILL: 3 Rounds of