WARM-UP: Plyos 3:00 Group Stretch SKILL: Split into 6 equal teams (or less – we only have 6 bikes) 100 Calories on Bike for time (10:00 Cut) WOD: 15:00 to complete: 800m Run 15 Power

WARM-UP: 6 Gym laps SKILL: Group Shuttle relay: *Split into 4 even teams (if possible). *Tag next person in line. WOD: Complete as a Team of 2: (35:00) 1000m Run 50 Thrusters (95/65) 50 Pull-ups

WARM-UP: :30 Drills (x2) Jumping Jacks Inch Worm + Push-up PVC Pass Throughs PVC Overhead Lunge Bar Hang   WOD: OPEN WOD 16.1 20:00 AMRAP 25′ Overhead Lunge (95/65) 8 Bar Facing Burpees 25′ OH

WARM-UP: Everett Warm-up 5:00 group stretching WOD: Running Clock: 0-5:00 800m Run 5-10:00 3 Rounds: 10 FSQ (135/95) 10 Bar Facing Burpees 10-15:00 800m Run 15-20:00 3 Rounds: 10 STO (135/95) 10 CTB 20-25:00 800m

WARM-UP: 400 M run Quick Plyos SKILL: For Time: (10:00) 500m Row (3:00 cut) 50 Ab Mat Sit-ups WOD: 20min EMOM Minute 1 & 2: 400m Run *rest reminder of 2:00 Minute 3: 10 Deadlifts

WARM-UP: PVC Warm Up PVC Burgner 3:00 Group Stretch SKILL: 8:00 EMOM of: 3 OHSQ WOD: Unbroken For Time: (16:00) 20 Thrusters (95/65) 20 CTB 20 OHSQ 20 TTB 20 Power Cleans 20 HSPU 20