WARM UP: X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Post WOD 3 Rounds Not for time: 16 Russian Sit ups with DB/KB (8R/8L) 20 Superman arch lifts 20 Monster walks backwards 10 Monster walks R 10 Monster walks L WOD: “Fight Gone Bad” 3 Rounds

WARM UP: X2 20 Jumping jacks 5 Burpee broad jumps 30 Monster band backwards 15 Monster band left 15 Monster band right 10 Banded squats 10 GM SKILL: Build to 3 Rep Back squat WOD: 5 Min AMRAP 25 DU 8 Deadlifts (275/185) 5 Burpees Rest 3 Mins 5 Min AMRAP 25 DU 8 Deadlifts

WARM UP: Plyos SKILL: Set up for WOD WOD: For Time 30 Box Jumps (24/20) 30 Pull ups 30 KBS 30 DU 30 Walking lunges w/plate OH 30 K2E 30 Med ball slam 30 DU 30 Push press (75/55) 30 Supermans w/plate 30 Burpees 30 DU  

WARM UP: PVC warm up Pass throughs Fig 8 Good mornings OHSQ Burgner warm up SKILL: Into WOD WOD: With a Partner Min 0-10: Double “Isabel” 60 Snatches for time (135/95) Rest 1:00 Min 11-20: Double “Elizabeth” 42-30-18 (135/95) Ring Dips Rest 1:00 Min 21-30: “Karen” 150 WBS (30/20)

WARM UP: 200m Run X 2 10 Wall squats 10 Lunge to instep 10 push ups 10 SLSU 10 Burpees SKILL: Back squat 4 x 5 WOD: Tabata something else-ish Burpees Sit ups Push ups Slam ball over shoulder ( 70/50 )

WARM UP: X 2 10 Pass throughs 5 Fig 8 each side 10 Ring rows 5 Push ups w/ ( :03 ) 3 wall walks SKILL: 3 Sets (10:00) 10 Bench Press 20 Banded Face Pulls WOD: For Time ( 14:00 ) 50 Alternating jumping lunges 50 Hand Release Push Ups 50 Box jumps (

WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips PVC: Pass thru Fig 8 OHSQ SKILL: 9 Min EMOM Min 1 : 200m Run Min 2: ( :45 ) plank hold Min 3: 20 Hollow body rocks WOD: 3 Rounds: 21/15 Calorie Row 15 Burpees over Bar 9 Squat

WARM UP: 1 c2c run 20 Russian Swings 5 Inch Worm + Push Up 1 c2c run 10 Lunge to Instep 10 OH Lunges w/ KB (10 each side) 1 c2c Run :30 Squat Hold 10 Air Squats 15 Goblet Sq SKILL: Toe to Bar Practice WOD: Sleds Teams of 3 5 total CTC per

WARM UP: 200m Run 15 Ring rows 10 Air squats 5 Burpee broad jumps 10 Jump squats 15 Ring rows SKILL: Every 2:00 for 10min Hang Clean+Power Clean+Front squat+Push jerk WOD: “Fran” 21-15-9 Thruster (95/65) Pull-ups

WARM UP: X 2 200m Run 10 Hanging leg raises 10 Good mornings 10 K2E 10 GM 10 T2B 10 GM 10 Straight leg sit ups 200m Run SKILL: Into WOD WOD Run 800m 60 Double unders 50 Superman 40 Sit ups with (30/20) 30 Box jump (30/24) 20 Burpees over bar 10 Deadlifts (225/155)