WARM-UP: 9 min EMOM: M1: Airdyne M2: 10 Lunges/10 slsu M3: Stretch SKILL: 3 Rounds: Max Effort Calories on Airdyne in 2:00 WOD: 15-12-9-6-3 For time (10:00) Front Rack Lunges (95/65) Russian Twists w/ Plate

WARM-UP: PVC Warm Up: 10 Pass thru 10 Good mornings 10 OHSQ 5 Fig 8 (each side) PVC Burgner SKILL: 3 Rounds 3 SP + 5 PP + 7 PJ WOD: 9 Min AMRAP: 12

WARM-UP: Fence Drills 10 Lunge to instep 10 Inch worms 10 Reach above and through legs 20 Air squats Stretch SKILL: Every 2:00 for 10:00: 3 BSQ with :03 pause at bottom @ 70% 1RM

WARM-UP: Group Rotating Ruck Run SKILL: Fireman’s 9/11 WOD with a partner 30:00 AMRAP Partner Carry- C2C each person 2:00 Stepups (together) Fireman’s Tool Carry- C2C each 20 Pike pole thrusts (BB) WOD: 411 Collective

WARM-UP: C2C Run 2X: 5 Pull ups 10 Push ups 15 Squats SKILL: “Luke” – Give 5 (click hyperlink to donate!) 5 Min AMRAP 4 Power cleans (155/105) 24 DUs 10 Pull ups WOD: For time:

WARM-UP: 3x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows SKILL: 12 min EMOM Odd-10 FSQ from the ground (55-60%) Even- 0:45 OH plate hold (45/25) WOD: 12 Minute AMRAP