WARM-UP: 400m Run Everett warm-up WOD: 2 Rounds for time: 300m Row 30 Box jumps 30 Dumbbell GTO 30 LHPU 30 KBS (24/16) 30 Ring rows 30 Burpees 30 Sit ups

WARM-UP: 200m Run Plyos 3X: 10 Ring rows 10 Air squats 2:00 Group stretch SKILL: Superset (12:00) 4X10 Double arm bent over KB rows 4X10 Double KB FSQ *use the same weight for all movements

WARM-UP: 200m Run PVC warm up SKILL: 1 Rep max weighted pull-up OR 5X5 Strict OR 5X5 Negative pull ups WOD: 5 Rounds 10 Deadlifts (135/95) 8 Front squats 6 Shoulder to overhead 1 Shuttle

WARM-UP: 2X 250m Row 1 Set of fence drills 15 Air squats 5 inchworms to 1 push up 2:00 Group stretch SKILL: Foam Roll WOD: “The Chief” AMRAP in 3 mins: 3 Power cleans (135/95)

WARM-UP: 400m Run Plyos 2:00 Group stretch SKILL: 1 Mile partner slamball relay race (30/20) * Rest while partner runs 200m with the slamball until your team accumulates 1 mile. (10:00 cut) WOD: 18:00 EMOM

WARM-UP: 200m Run 3:00 Jump Rope Light KB 3Xs 10 Russian swings 10 GOB squats 2:00 Group stretch SKILL: Flight simulator- Double Unders 50-40-30-20-10-20-30-40-50 WOD: 200m Run 40 KBS (24/16) 200m Run 30 KB front