WARM UP : 2 X: 200m Run 10 jumping squats 10 PVC pass throughs 10 PVC GMs SKILL: BB warm up WOD: 10:00 to Complete each (30:00) Hang power clean 1-1-1-1-1 reps Hang power snatch

WARM UP: 2x’s :30 drills Air Squats Good mornings Lunge to instep R Lunge to instep L Push ups Free Stretch 1min SKILL: 12 min EMOM M1: 12 DL 50% 1 RM or (205/125) M2:

WARM UP: Plyos SKILL: Set up for WOD WOD: 2 Rounds of 10:00 min AMRAP: 3:00 rest between ea. round 8 Toes to bar, 8 Dumbbell thrusters @35/20lbs, 12 Dumbbell walking lunges @35/20lbs.  

WARM UP: Plyos SKILL: Into WOD WOD: Team of 3 Waterfall style Each athlete must complete 4 rounds 400m Run 20 KB swings ( 24/20 ) 15 Wallballls ( 20/14 ) 10 Power Cleans (

WARM UP: 2 sets 1 Set fence drills 10 Pass thru 10 good morning 10 PVC push press 5 inch worm to push up 10 baby squats SKILL: 9 Min EMOM Min 1 : 8

WARM UP: Everett WU SKILL: Post WOD mobility WOD: “ Mary” 20min AMRAP 5 Handstand Push ups 10 pistols 15 Pull ups