WARM UP: 200m Run Plyos SKILL: Set up for WOD WOD: 25min AMRAP 50 Wallballs (20/14) 50 KB swings (24/16kg) 40 Box jumps (24/20”) 40 Knees to elbows 30 Chest to bar 30 Burpees 20 Power cleans (115/75) 20 Push jerks (115/75) 10 Muscle ups 10 HSPU

WARM UP: Fence Drills :30 Squat Hold 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: 8:00 EMOM 2 Squat Snatches @80% of 1RM WOD: 21 Hang Power Clean (135/95) 21 Burpees over Bar 75 Double Unders 15 HPC 15 BOB 50 Double Unders 9 HPC 9 BOB 25 Double Unders  

WARM UP: Plyos SKILL: Set up for WOD WOD: 20 Min AMRAP 5 Deadlfits 5 Hang power cleans 5 Front squats 5 Back squats 200m Run

WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips SKILL: Set up for WOD WOD: 8:00 AMRAP 5 Box Jumps (30/24”) 3 Squat Snatches (155/105) (75% of 1RM) (8:00 Rest) 8:00 AMRAP 5 Box Jumps (30/24”) 3 Squat Cleans (225/155)(75% of 1RM)  

WARM UP: 200m Run 30 Jumping Jacks 30 Seal Jumps 10 Walking Lunge and Twist 10 Spider Walks :30 Bar Hang 15 Knee Above the Hips SKILL: 5:00 of Muscle-up Practice and Prep WOD: “Dunn” 19:00 AMRAP 3 Muscle-ups 1 Shuttle sprint 6 Burpee box jump-overs (24/20”) Marine Corps Lance Cpl. Kielin Dunn, 19, of

WARM UP: 2:00 Jump Rope 1 CTC Run 10 Russian Swings 5 Inch Worm+ Push Up 1 CTC Run 10 Lunges w/ KB 10 Lunge to Instep 1 CTC Run 10 Goblet Sq 10 Straight legged sit ups SKILL: Set up WOD: 4 Rounds for Total Time: 60 Double Unders 40 Air Squats 20/14 Calorie

WARM UP: 1 Shuttle Run 3 rounds 5 Baby Squats (not rushed) 5 Ring Rows 5 Burpees 20 reps of each Monster Walk SKILL: Every 3:00 for 12:00 3 Squat Clean and Jerk @ 75-80% of 1RM WOD: “Heartbreak Child” 3RFT 10 Front Squats 20 C2B Pull-ups 10 Burpees

WARM UP: 200m Run Plyos SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Sit ups 20 Push-ups 10 Pull-ups WOD: 8 Min AMRAP 15 STO ( 95/65 ) 15 Box jumps ( 24/20 )

WARM UPP: 2x :30sec Squat hold Airsquats Lunge to instep R Lunge to instep L Push ups Handstand hold Bar Hang SKILL: 8 Min EMOM Odd: 4-8 HSPU Even: 6-10 TTB WOD: For Time: ” X ” Thrusters 15 @135/95 12 @155/105 9 @165/115 6 @175/120 3 @185/125      

WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of Two 30 Cleans (135/95) 200m Run 30 Bench press 200m Run 30 Squats 200m Run 30 Push press 200m Run 30 Deadlifts 200m Run 30 Plate sit ups (45/25)