WARM UP: 8:00 AMRAP 150 M Row 10 Ring Rows with shoulder blades back tight the entire time 10 No thigh push Ups 10 Baby Squats SKILL: 15 min: 10 empty BB bench press 5

WARM UP: 1 Min bike 10 Pass thru 10 PVC Thrusters 10 Good Mornings 10 Baby Squats 10 Russian Swings 10 American Swings 10 Goblet Squats 10 Lunges 10 SLSU 10 Push Ups SKILL: Into

WARM UP: EVERETT Warm Up: 20 Lunges 15 Air Squats 10 Push Ups 5 Burpees 10 Down dog push ups :30 Handstand Hold SKILL: Handstand Push Up Work WOD: 15 Min AMRAP: 10 Ground To

WARM UP: Plyos SKILL: Set up for WOD WOD: 8 – 5:00 Rounds 400 m Run, ME KBS, 1:00 Rest 400 m Row, ME AB Mat SU, 1:00 Rest 400 m Run, ME KB Goblet

WARM UP: 400m Run Plyos 30 Jacks 30 Seal 10 Reach Thru’s 3 Rounds of Cindy SKILL: “Friends” 15-12-9-6-3 Russian Kettlebell Swing Ring Rows Air Squats Push-ups WOD: “T.U.P” 15-12-9-6-3 Power Cleans (135/95) Pull Ups

WARM UP: PVC Burgner Good mornings OHSQ Snatch grip PP Power snatch balance Heaving snatch balance Full Snatch Balance Sotts press SKILL: 5 sets 1 Snatch Balance + 2 OHSQ WOD: 5 RFT 10 Hip