Warm-up 3 Rounds or 14 Min 15/12 Cal Bike 12 Plated GTOH #35/25 10 Runner Lunges 8 Lateral Lunges 6 Dive Bombers Banded Ankle Stretch (Add KB for weight to driver knee forward!) Metcon 13 Min AMRAP 10 Snatches #95/65 40 Double Unders 10 Thrusters #95/65

Warm-up 12 Min AMRAP 10 Single Leg KB Deadlift #35/18 10 Good Mornings 10 Weighted Sit Ups #25/15 10 Banded Face Pulls Strength Deadlift (8x2 @ 80-84% Stay at the same weight for all sets) Metcon 500m Row REST 1 Min 500m Row

Warm-up 4 Rounds or 12 Min 5 Inch Worms 20 Mountain Vlimbers 10 TTJJ 10 Jump Squats 200m Row Metcon 10 Rounds 4 Power Cleans #185/125 8 Box Jump Overs 24/20 12 Wall Balls 20/14

Saturday Partner WOD EMOM for as long as possible complete: 1st minute: 1 Push Press 115/75 + 1 Burpee 2nd Minute: 2 Push Press + 2 Burpees 3rd Minute: 3 Push Press + 3 Burpees 4th Minute: 4 Push Press + 4 Burpees ...until you can not complete it anymore Rest 2 minutes 6x for time (alternating rounds) 25m Sled Push 190/145 5 Squat Cleans 115/75 10 Ball Slams 35/25 15 KB Swings 53/35 25m Sled Push 190/145

Warm-up 3 Rounds 10 Ball Slams #35/25 10 DB OHWL #35/20 (Steps) 10 Slam Ball Goblet Squat #35/25 5 Muscle Snatch (Empty Barbell) 5 OHS (Empty Barbell) Metcon 14 Min AMRAP Ladder Style 4-4.. 6-6.. 8-8.. 10-10.. etc. Snatch #115/75 OHS #115/75 250m Row/Ski Between Each Round

Warm-up 15 Min AMRAP 15/12 Cal Bike 200m Run 250m Row 10 Single Leg KB Dead Lift #35/18 10 Barbell Strict Press 10 Banded Y's 10 Plated GTOH #35/25 Strength E2MOM 8 Rounds 1) Max Clean & Jerks @ 55% 2) 15 Dead Lift (Same barbell) + 15 Wall Balls #20/14

Warm-up 2 Rounds 50 Weighted Jump Rope 40 Mountain Climbers 30 TTJJ 20 Good Mornings 10 Runner Lunges 5 Inch Worms Play a GAME! Metcon 10 Min AMRAP 10 Pull Ups 10 DB Snatch #80/50 10 Box Jump Overs 24/20 2 Min Rest 6 Min AMRAP 25 Burpees 25 T2B

Warm-up TABATA Assault Bike Hollow Body Rock Plated Squats #25/15 Strength Front Squat (6x5 @80-84%) Metcon 400m Run 150 Air Squats 400m Run

Warm-up 4 Rounds or 14 Min 250m Row 10 Candle Sticks 10 DB Hang Clean & Press #35/20 10 Lumbar Spine Roll Backs 10 Glute Bridges Metcon 8 Rounds 2 Rope Climbs 8 Thrusters #95/65 32 Double Unders

Partner WOD 18 Min AMRAP 30 Front Squats #135/95 40 DB Snatches #50/35 50 Double Unders (Unbroken)(Partner 1) 60 Pull-Ups 50 Double Unders (Unbroken) (Partner 2) 40 DB Thrusters #50/35 30 Hang Cleans #135/95