WARM-UP: PLYOS WOD: 22 min AMRAP: 400m Run 3 Bear Complexes -Clean -FSQ -STO -BSQ -Back to Overhead *cannot drop bar during complex. If athlete does, then complex is a fail and must restart complex.

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: Couch Stretch (:30 each) M3: 10 Barbell Thrusters Monster walks 20 steps forward 20 steps backwards 20 steps left 20 steps right 10 Squats facing wall X 2

WARM-UP: PVC: 2x’s 10 Pass thru 10 Good Mornings 10 OHSQ Shoulder stretch Burgner WU SKILL: 12:00 Barbell 3-Point Lunge 5 x 3 each leg Lunge forward Lunge to the side Lunge backwards Switch legs

WARM-UP: 2x’s: 200m Run 10 Russ KBS 10 American KBS 10 Gob Squats 10 Slsu PVC Quick Burgener Warm-up WOD: OPEN WOD 16.3 7:00 AMRAP 10 Power Snatches (75/55) 3 Bar Muscle ups CASH OUT:

WARM-UP: 200 M run 10 Lunge to instep each 2 x 10 WBS to 10’ :60 Jump rope SKILL: 12:00 To build to a heavy 3 rep touch and go power clean *with a :03

WARM-UP: Plyos Group Stretch Junk Yard Dog WOD: 400m Run 12:00 AMRAP #1 (start when last person is in) 10- Front Rack KB Lunges (light) 8- T2B 10- Slam Balls 8- Wall Balls 400m Run