WARM-UP: 9:00 EMOM M1: Row M2: Jump Rope M3: :30 Bar Hang/:30 Squats SKILL: 8:00 Handstand Review 8:00 EMOM ODD: 3-5 Wall Walks EVEN: 10-15 Russian KBS (32/24kg) WOD: “Burpee Fran” (12:00) 9-15-21 Burpees onto

WARM-UP: 200m Run 1 Set Fence Drills 3x 10 Toy Soldiers 10 Air Squats :30 Bar Hang :30 Handstand Hold SKILL: 12:00 minutes to build to a 1 rep max deadlift WOD: 12:00 AMRAP 1

WARM-UP: 2:00 on Rower 20 Walking lunges 10 Lunges to instep 20 Squats 400m Run 5 Inch worms + 3 Pushups :30 Bar hang :30 Handstang hold SKILL: 1 Set ME TTB WOD: 4 Rounds

WARM-UP: Outdoor Pylos -Hamstring -Hips SKILL: 1 Miles time trail WOD: “AMY” 3 Rounds: 10 HSPU 50 DU 2 Rounds: 250m Row 20 Box Jumps (20″) 1 Round: 40 Pullups 50 Situps

WARM-UP: :30 Drills (x2) Jacks Lunges Arm Circles Handstand hold/walk Lunge to instep Pushups SKILL: Push Press to a heavy single 5-3-1-1-1 WOD: Partner Deck of Death (25:00) Diamonds: air squats Clubs: pushups Hearts: pullups

WARM-UP: 3:00 Jump Rope 20 Pelvic Raises 20 Single Leg Raises (each) 20 Kicks on Ground 20 Scorpions 20 Pushups 20 Lunges to Instep SKILL: Pre-WOD: 3:00 Quad smash w/bar 3:00 Calf roll out w/bar