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:

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)

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

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:

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”)