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 Squat Cleans (135/95) 10 HSPU 30 Double Unders  

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: ME Sit Ups M5: ME Cal Bike  

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: 1 Mile Slamball Relay (30/20) *alternate 200 m runs Part 2) 12 min to complete: 2k Partner Row *alternate 250m Part 3) 12 min to

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: (25:00) 5:00 AMRAP 7 Rounds of “The Chief” (135/95) Max Calorie Row Time Remaining (5:00 Rest) 5:00 AMRAP 6 Rounds of “The Chief” (155/105) Max

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 to build to a heavy 2 Rep TNG Clean and Jerk WOD: 5 RFT: 6 Push Press (155/105) 8 Back Squats 10 Toes To Bar

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 100m Sprint 30x Burpees to a Plate 100m Sprint 30x Wall ball (20/14) 100m Sprint 30x Pull-ups 100m Sprint  

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 Mornings 10 Knee Above the Hip SKILL: Setup for WOD WOD: Teams of 2 (28:00) 800m Run (400m Each) 30 Power Clean (185/125) 30 Synchronized

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 Balances SKILL: “Isabel” (19:00) 8:00 for athlete 1 (3:00 rest – transition) 8:00 for athlete 2 30 Snatches for Time (135/95) WOD: (15:00) 15-12-9-6-3-1 OHSQ

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 Rounds of: 6 Burpees over 12”box 6 Calorie row If you Complete the above, you get an additional 3:00 to complete: 2 Rounds of: 8

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 Skill Practice 16 Alternating Pistols 10 Butterfly Pull-ups 10 Kipping HSPU WOD: For Time: (12:00) 21-15-9 FSQ (185/125) Weight Ab Mat Sit-ups (20/15)