WARM-UP 3 Rounds: 200m Row 10 PVC Good Mornings 10 PVC Pass Thru’s 10 PVC OHS 10 KB Swings STRENGTH Barbell Lunges, 3×10 each leg (135/95) WOD Every Minute on the Minute for 15 Minutes,

WARM-UP Ladders 2 Rounds: 10 PVC Pass Throughs 10 PVC Back Squats 10 PVC Good Mornings 10 PVC OHS STRENGTH Ring Dips, 7×7 WOD 30 Box Jumps (24/20) 30 Clean and Jerks (135/95) 30 Box

WARM-UP 400m Run 5:00 Jump Rope SKILL WORK 3 x 30 Banded Good Mornings 5x Max Effort Ring Hold (:60 Rest Between Efforts) MOBILITY WOD “Nicole” 20 min AMRAP: 400m Run Max Effort Pullups **Score

BUY-IN: 400m Run 200m Run backwards Coaches PVC Warm-up Endurance WOD: 5 x 250m Row (all out sprints) WOD: For Time: (20min cutoff) 50 AbMat Sit-ups 50 Wall Ball Shots (20/14) 400m Run 50 Wall

WARM-UP 2x 200m Row Fence Drills Wall Squats 10 PVC Pass Thrus SKILL Max Turkish Get Up WOD 5 Rounds For Time: 10 KBS (24/16) 5 Burpees 10 KB Press 5 Burpees 10 KB High

WARM-UP 400m Run Everett WU 3 Rounds of Cindy STRENGTH Weighted Step Ups Males: 24” Box/135 lbs Females: 20”Box/95 lbs WOD For time: 75 Snatches (75/55) *EMOM do 10 DU (20 SU) **Workout Starts With