WARM UP: 200m Partner Run w/red band 10 Partner Push ups 10 Synchronized air squats CTC Partner Carry (each) 20 (total) Partner weighted squats 20 (total)Partner weighted sit ups with WB :30 partner stretch (per person) SKILL: Teams of 2: 10 Rounds of DT & Max WBS DT: (Alt rds, each person will complete 5

WARM UP: PVC: 10 Pass thru 10 Fig 8 10 GM 5 PVC FSQ 5 PVC Push press 10 PVC Thrusters 10 PVC OHS SKILL: Alternating 8 Min EMOM Odd: 2-3 Snatches (70-75% or 175/115) Even: 6 Burpees WOD: 100 Thrusters for time (75/55)

WARM UP: 2 Rounds 1:00 Jump rope 150m Row 10 Ring rows 10 Hollow/arch 5 Seal rocks :30 Pec stretch SKILL: ME Pull up test Rest 2:00 Tabata 8 Rounds of DU 8 Rounds of sit ups WOD: 5 Rounds not for time 300m Row 10 Bench press (70% or 175/105)  

WARM UP: 2 rounds: Shuttle Run 10 Lunges 5 Inchworms 5 Burpees 3 Wall walks 3 Downward dog stretch to cobra SKILL: Handstand Practice WOD: For Time: 800m Run —————– 10-8-6 Power cleans (205/135) Bar facing burpees —————– 800m Run  

WARM UP: 200m Run 10 Lunge to instep 10 Wall Squats 5 Burpees 10 Lunges 10 Side Lunges SKILL: CrossFit Total: (12 Mins per station/36:00 total) 1 RM Shoulder Press 1 RM Back Squat 1 RM Deadlift WOD: 25 Min AMRAP 21 Goblet Squats (24/16kg) 15 Burpees 10 KB S2O 400m Run

WARM UP: 200m Run 10 Lunge 2 instep 10 Wall squats 5 Burpees 10 Lunges 10 Side Lunges SKILL: Option #1 CrossFit Total 12min per Lift 1 RM Shoulder press 1 RM Back squat 1 RM Deadlift WOD: Option #2 25min AMRAP 21 Goblet squats 15 Burpees 10 KB STO 400m Run

WARM UP: 2 rounds: 200m Run 10 Lunge to instep 10 Ring rows 10 Hollow/Arch swings 10 Hollow body rocks 10 Super man lifts 5 Inch worm to push up SKILL: ME Pull ups every 2:00 for 6:00 WOD: 4 Rounds Not For Time 1 C2C Sled (90/50) 18 Push ups 200m Slam ball run

WARM UP: 3 rounds: C2C Run 1 Wall walks + 10 Shoulder taps 5 Frog walks 5 Squats 5 Jumping squats 3 Burpees SKILL: Every 2 Min for 10 mins: 3 sets of (1 Clean pull + 1 Clean) WOD: 9 Min AMRAP 9 Power cleans (75/55) 9 Burpees 9 Power cleans 9 Box Jumps

WARM UP: 3 Rounds: 150m Row 10 Light american KB swings to a :01 pause overhead 10 Goblet squats 10 PVC squats against rig SKILL: Every 1:30 for 10:30 (8 sets): 2 Muscle Snatch + 3 Snatch Balances + 4 Power Snatches WOD: For Time: (18:00) 15/10 Calorie Row *Rower starts each round. 27-21-15-9 Kettlebell

WARM UP: Ladder work SKILL: Split jerks (70%) off racks 5X2 with a :03 pause in the catch position WOD: 3 Rounds: 400m Run 30 Sit ups 15 Ring dips