WARM UP: 400m run 3 rounds of cindy SKILL: teams of 3: 2000m row for time (200m at a time per teammate) WOD: teams of 3: 100 front squats (135/95) 100 burpee over box 100

WARM UP: 400m run PVC warm-up SKILL: Bent over row 4X10 as heavy as possible WOD: 10 min AMRAP: 5 STO (135/95) 10 T2B 5 Hang Power Cleans

WARM UP: :30 drills X 2 jumping jacks good mornings seal jumps air squats bar hang plank hold SKILL: coaches choice WOD: 4 rounds 400m run 15 pull ups 20 wallballs rest 2 mins

WARM UP: 3X 250m row 15 straight leg sit-ups 10 pushups SKILL: Team of 3 500m row time trials WOD: Team of 3: (waterfall style) 4 round 250m row 15 burpees to plate 30 russian

WARM UP: 400m run everett WU HSPU review SKILL: 10 min EMOM: odd- 10 HSPU even- 15 kbs (24/16) WOD: “Elizabeth” 21-15-19 power clean (135/95) ring dips

WARM UP: 3 rounds: 200m run 15 good mornings 10 air squats STRENGTH: Back Squats 8 Rounds: 2 reps every :45 @ 75% *decreasing sets from last week but increasing the percentage to build some