WARM UP: Fence Drills X 2 5 Inch worm + 3 push ups 10 SLSU 3 Wall walks 10 Banded GM SKILL: “Diane” (10:00) 21-15-9 Deadlifts (225/155) HSPU WOD: Team of 3 14min AMRAP P1:

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats -Parallel 5 Drop squats- full

WARM UP: Plyos SKILL: Into WOD WOD: “PHEEZY” 3 rounds: 5 front-squats @165/115LBS, 18 pull-ups, 5 deadlifts @225/155LBS, 18 toes-to-bar, 5 push jerks @165/115LBS, 18 hand-release push-ups U.S. Marine Corps Lance Corporal Philip P. Clark,

WARM UP: Plyos SKILL: Set up WOD WOD: Team of 3 25:00 AMRAP 100 Cal Row 45 Thrusters (75/55) 100 Cal Row 45 Thrusters (95/65) 100 Cal Row 45 Thrusters (115/75) 100 Cal Row AMRAP

WARM UP: 2 Rounds Monster walks 20 Right 20 Left 20 Backwards 15 Squats with red band SKILL: Set up for WOD WOD: For Time 1 round of Cindy 1 Clean and jerk 135/95 1

WARM UP: CTC before each movement 20 Pelvic raises 20 Straight leg kicks 20 Air squats 20 Walking lunges 20 Scorpions SKILL: Turkish Get-up ( 10 min ) 3 x 8 Total reps ( 4