WARM UP: Light KB warm up: 200m Run 20 Russians 200m Run 20 Goblet squats 200m Run 20 Push-ups 200m Run 20 American WOD: 5 Rounds: 200m 10 KB shoulder to overhead (24/16) 15 Goblet

WARM UP: Plyos 1 set: 10 Inch worms into a pushup 20 Straight leg sit up 20 Air Squats WOD: Partner Chipper 100 DUs 50 Sit ups 40 Push-ups 30 Front squats (155/105) 20 HSPU 30

WARM UP: :30 Drills X 2: Jumping jacks Arm circles Lunges Straight legged sit ups Push ups Squats Stretch upper body SKILL: 15 Minutes to Complete the following: find 1 rep max push press THEN

WARM UP: 3:00 Jump Rope Fence Drills 2x: 10 Baby squats 10 Gate swings 10 Push-ups SKILL: Post wod mobility WOD: “KELLY” 5RFT 400m Run 30 Box jumps (24/20) 30 WBS (20/14)

WARM UP: 200m Run 200m Row plyos SKILL: 2 Rounds 200m Row 400m Run 50 DUs Barbell Warm-up WOD: 12 Min AMRAP 10 TTB 10 Thrusters (95/65) 200m Run

WARM UP: 200m Run Burgner warm-up SKILL: 8 Minutes to build to a heavy 3 position snatch (hip+hang+full) THEN 6 minute EMOM @ 80% of what you just hit WOD: 21-15-9 Power snatch (95/65) Pull