WARM UP: 9:00 EMOM: M1: Shuttle run M2: 10 Baby Squats M3: 7 Burpees SKILL: For Time with Partner 3 CTC Sled 2 CTC Sled 1 CTC Sled WOD: For Time: (12min) 21 Front Squats (185/125) 100 Double Under 15 FSQ 75 DU 9 FSQ 50 DU

WARM UP; Indoor Plyos 20 KBS with light weight :30 bar hang SKILL: 6×5 Seated Box Jump (30/24) WOD:“Helen” (12:00) 3 RFT 400 M run 21 KBS (24/16) 12 Pull Ups  

WARM UP: Plyos SKILL: Into WOD WOD: “Harvey” Teams of 2 4 Rounds 25 Burpees 400m Run 4 sets 5 Pull ups 10 Push ups 15 Air squats  

WARM UP: Stretch Plyos SKILL: 8:00 EMOM Start with 10 Push-ups + ME lunges WOD: AMRAP 18:00 5 Power Cleans (115/75) 5 Burpees Over Bar 5 Toe-to-Bar 50 Double Unders

WARM UP: 2:00 Jump rope 10 Lunge to Instep 15 Zercher Squats (70/50) 15 Shoulder Press with empty bar SKILL: For Time: (10:00) 100 Double Unders (3:00 cap) 50 Kettlebell Swings (24/16kg) 500m Row WOD: Not for time (20:00) 20-18-16-14-12-10 of Thrusters *Increase weight every round *Each set MUST be unbroken, meaning the bar can

WARM UP: 200 M Run Indoor Plyos Burgener Warm SKILL: Snatch Skill Work (16:00) Hip Snatch Position Review 8 Min To Build to a Heavy Set of 2 Hip (Squat) Snatch WOD: For Time: (17:00) 800 M Run 20 Slamball Over Shoulder (70/50) 400 M Run 30 Dumbbell Snatch (55/35) 200 M Run 40 Dumbbell

WARM UP: PVC: Good mornings Pass through Figure 8 2x’s: 5 inch worm + :03 negative push up 20 banded Good Mornings SKILL: “Diane” (10 Minute Cap) 21-15-9 Deadlift (225/155) Handstand Push Up WOD: Sleds not for Time: (10:00) 3x’s Curb to Curb (140/90)  

WARM UP: Everett Warm Up SKILL: Lacrosse Ball Mobility: Shoulders Piriformis WOD: 20:00 EMOM: :40 work/ :20 rest Assault Bike for Calories No Push-Up Burpees Russian KBS (32/24kg) Sit-Ups

WARM UP: :30 Drills 2x’s: Squat hold Air squats Pass through Good morning Bar hang Push ups SKILL: 8:00 Death By Pull Ups Min 1: 3 pull up Min 2: 6 pull ups Min 3: 9 pull ups… WOD: 14 Minute Ladder: 1 Squat Clean (155/105) 1 Burpee Over Bar C2C Run 2 Squat Cleans

WARM UP: Fence Drills Stretch 15 Air Squats 10 Push Ups 5 Burpees SKILL: Back Squats Every 2:00 for 10:00 8 Back Squats WOD: 15-12-9-6-3 (15:00) Push Press (135/95) Box Jump (30/24”)