WARM-UP: 3 Rounds: 5 Burpees 10 Pull ups 15 Squats SKILL: Rope Climbing Practice WOD: 20 Min AMRAP 1 C&J (135/95) 10 Push-ups 15 WBS 2 C&J 10 Push-ups 15 WBS 3 C&J 10 Push-ups

WARM-UP: 2X: 1 C2C 2 Wall walks 10 Wall squats w/red band Stretch SKILL: Building in weight (12:00) 3 Behind the neck PP to 3 OHS (5-6 working sets) WOD: For time: 500m Row —————

WARM-UP: 3:00 Jump Rope 2X: 5 of each Squats with band: slow, normal, fast, jumping 15 Good mornings :30 HS Hold 10 Push ups WOD: CrossFit GOLF! (35:00) 30 Deadlifts (3) (185/125) 30 HSPU (5)

WARM-UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support SKILL: 6 min EMOM: Hip squat snatch + Hang power snatch WOD:

WARM-UP: 1 Shuttle Run 15 Good mornings 2Xs: 15 Squats with a 15lb plate 15 Push-ups 15 Sit ups 3 Wall Walks SKILL: Shoulder Taps 3 Sets of 40 (20 each arm) WOD: AMRAP in

WARM-UP: 200m Run Outdoor Plyos 10 Lunge to instep WOD: 10:00 to complete: 20 Back Squats (135/95) – 45% roughly 20 Back Squats (155/105) – 55% roughly 20 Back Squats (185/125) – 65% roughly *No