WARM UP: Quick Plyos 2 Rounds Cindy: 5 pull ups 10 push ups 15 squats SKILL: 2:00 ME Shuttle Run (1:00 Rest) 2:00 ME Shuttle Run WOD: “Nate” AMRAP in 20 mins 2 Muscle ups 4 HSPU 8 KBS (32/24kg) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq.

WARM UP: 2:00 Jump rope 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 PVC Squat cleans 10 PVC Jerks 5 PVC C&J SKILL: Squat Clean and Jerk 5-5-3-3-3-1-1-1-1 WOD: 12:00 EMOM M1: 10 Push Press at 50% M2: ME DU in :45 M3: 10-15

WARM UP: M1: :45 jump rope M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep (:30 each side) SKILL: FSQ with a :03 pause at the bottom of the squat 5 Reps Every 2:00 for 10:00 WOD: AMRAP in 4 minutes 7 Power Snatches (75/55) 7 Push ups

WARM UP: 250M Row Plyos SKILL: “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull ups WOD: With a partner x 4: 20 Banded GM 10 Single leg KB DL (5R/5L) 20 Single leg WB throw to partner

WARM UP: 20 Lunges 15 Squats 10 Push Ups 5 Burpees 10 Downward dog HSPU 15 V-ups 20 Lunges SKILL: 3 Rounds 14 Back Rack Lunges 14 T2B WOD: For Time: 21-15-9 DB Hang squat cleans (55/35) Handstand push-ups

WARM UP: 4X 1 C2C Run (gym length) 5 BP Broad Jump then run 5 Jump Squats For Height then run 1 bear crawl SKILL: Into WOD WOD: 6 Rounds 200m Run w/SB (15/25) 20 KBS 20 KB Goblet Sqt. (16/24) 20 Ab Mat SU

WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Hollow/Arches PVC: Pass thru Fig 8 OHSQ SKILL: Handstand work! WOD: “Rich” (22:00) For time: 13 squat snatches (155/105) Then, 10 rounds of: 10 pull-ups 100-meter sprint (CTC Run) Then, 13 squat cleans (155/105) U.S. Army Staff Sgt. Richard Lee Vazquez, 28, of

WARM UP: 250m Row 1 set of fence drills 10 Walking Lunge and Twist 10 Spider Walks 10 Baby squats 5 Slow squats 5 air squats 5 Fast squats SKILL: Every 2:00 min for 10:00 3 Back squats WOD: Rowing: 4 X 500m Row

WARM UP:1 c2c run10 Russian Swings5 Inch Worm+ Push Up1 c2c run10 Lunge to Instep10 OH Lunges w/ KB1 c2c Run:30 Squat Hold10 Ait Squats10 Goblet SqSKILL:Turkish get upsSet 1: 10 reps per armSet 2: 6 reps per armSet 3: 2 reps per armWOD:For Time:50 box jumps (30”/24”)50 kettlebell swings (32/24kg)50 knees-to-elbows50 wall-ball shots (30/20)50

WARM UP: 2X: 200m Run 5 Burpees 10 Ring Rows 10 Spiderman crawls 20 Banded pull aparts SKILL: Bench Press Superset 5 Bench presses 200m Run (2:00) 4 Sets WOD: 4 Rounds, not for time C2C Sled Push (90/50) 5 Negative Pull ups :60 L-sit (accumulate time)