WARM UP 5:00 Jump Rope 3x Cindy MOBILITY Coach’s Choice WOD ME EMOM for Reps 3 Rounds 1. DU 2. WBS (20/14) 3. Mountain Climbers 4. Plate G2O (45/25) 5. Rest

WARM UP Everett Warm-Up ENDURANCE 3x 500m Row WOD 400m Run 30 LHPU 200m Run 20 Pull-ups 200m Run 20 Pull-Ups 400m Run 30 LHPU

WARM UP 200m Run PVC Warm-up Barbell Warm-up SKILL Snatch Positional Work – Ground WOD 21-15-9 Overhead Squat (95/65) T2B

WARM UP 400m Run 3x: 15 Air Squats 12 PVC Pass Thrus 10 Push-ups STRENGTH Back Squat 3x :45 ME Reps @ 75% of 1RM *Rest 2 Min WOD 12 Min AMRAP 20 KB Lunges

WARM UP 400m Run Plyos STRENGTH Death by Strict Pull-ups WOD Partner WOD – 50 Power Cleans (135/95) 40 Shoulder to Overhead 30 Front Rack Lunges 400m Run (Each, Relay Style) 40 Power Cleans 30

WARM UP Ladder Drills MOBILITY Hip and Ankle Mobility WOD 4 Rounds: 10 Burpees 15 T2B 20 Box Jumps (24/20) – 3 Min Rest – 4 Rounds: 10 HSPU 50 DU