WARM UP: 400m Run Plyos SKILL: Set up for WOD WOD: Teams of 3 / 4 ( 35:00 ) Waterfall style 4 rounds of 400m Row 21 Wallballs ( 20/14 ) 18 KB swings ( 24/16 ) 15 Burpees  

WARM UP: 9:00min EMOM Min 1: Shuttle Run Min 2: 12 PVC OHS Min 3: 3 Wall walks SKILL: Post WOD 3 Sets Not For Time: 24 Alternating Pistols 20 Banded Good Mornings WOD: “Josh” 21 Overhead squats ( 95/65 ) 42 Pull ups 15 OHS 30 Pull ups 9 OHS 18 Pull ups

WARM UP: Plyos SKILL: Post WOD mobility Lower back Upper back Thoracic Left/right butt cheek Calves WOD: Min 0-6 Run 800M Min 6-10 33 Burpees Min 10-16 Run 800m Min 16-26 10min EMOM EVEN: 30 DU ODD: 20 Sit ups

WARM UP: Fence Drills 10 Baby squats 10 Lunge to instep 10 Inch worm to push up 10 Air squats SKILL: 12-10-8-6-4-2 Back Squats *add weight each set WOD: 12 Min AMRAP: 7 Deadlifts 5 Power Cleans 3 Push Jerks

WARM UP: X2 30 sec Squat Squats Arm circles Bar hang Push ups SLSU SKILL: Set up for WOD WOD: 20min EMOM Min 1: 15-20 Wallballs ( 20/14 ) Min 2: 8-12 Burpees to “6 target Min 3: 15-20 V-ups Min 4: 8-15 Cal Assault bike

WARM UP: 200m Run Fence Drills 15 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 10 Reach throughs 10 Hollow arch 5 Burpee Broad jumps 5 Wall walks SKILL: Set up for WOD WOD: “9/11 Tribute” 2001m Run or row 11 Box jumps ( 30/24 ) 11 Thrusters ( 125/85 ) 11 Burppe chest

WARM UP: Plyos SKILL: Set up WOD WOD: E2MOM (every 2:00) 24:00 DB OH C2C ( 20/35) ME Assault Bike Me K2E Me Row  

WARM UP 200m Run Plyos Outside 3 Rounds of: 7 Air Squats 7 Ring Rows 3 Burpees SKILL Into WOD WOD 25:00 AMRAP Teams of 3 200m Run as a Team 75 Zercher Squats (70/50) 45 Pull-ups 30 Burpees over your Partner (10 each)  

WARM UP: 200 M Run 10 Lunge to Instep 10 Baby Squats 5 Inch work + :03 negative push up 10 SLSU SKILL: 12 Min to Build to a heavy set of: Hang Power Clean + FSQ + Split Jerk WOD: 5 RFT: (13min cut) 6 Thrusters (135/95) 8 C2B Curb To Curb Run

WARM UP: Outdoor Plyos SKILL: Banded Hip and Shoulder Stretching WOD: 5 Min to complete each: (21min) 5:00 To Complete: 600M Run + ME Alternating Dumbbell Snatch (55/35) (2:00 Rest) 5:00 to Complete: 500M Row + ME Burpee over DB (2:00 Rest) 5:00 to Complete: 15/12 Calorie Bike + ME TTB