Warm up 15 each JJ’s, T’s, Pogos, Lunges Jog 2 laps 25 Dying Bugs Then, 1 Round of WOD as warm up WOD 4 rds of ”Fight Gone Bad” Style 1 min of: Front Squats Deficit Push Ups Wall Balls Pistols (1-leg lunge) use box/doorway Row Rest 1 min

Warm up 3 laps/3 mins row/3 mins bike/ski 3 min AMRAP of 5 wall Balls 5 throws - bball, soccer,rugby Then Abstractor PVC Bend over rows 4x6’s WOD 16 min AMRAP 2, 4, 6, 8, repeat,repeat Power Cleans(75/110) Push Jerks Deficit push ups (2x25/45) Rest 2 mins Do 2 mins max burpees

Warm up Jog 2 laps/bike/Row 1 min hang 1 min hole sit 1 min wall Sit Run 1 lap Abs Circle 10 10-second push ups Muscle Up HIGH BOX TRANSITION PVC THRUSTER progression for workout WOD 21-15-9-3 Thrusters (65/95) Floor wipers w/ press Mountain climbers

REMEMBER: NO CLASSES AFTER THE 4:30 - try to get there at 4:30!! Warm Up Jog 1 lap Walk 1 lap w/ KB Overhead Do 1 more lap - skip and shuffle 10 Lunges Then, 3 min AMRAP OF 3 Monkey jumps 5 sit ups w/ a med ball 7 push ups Then, PVC 3 mins MU practice- jumping up from box and chest thru practice WOD 16 min AMRAP of: 1 Wall Walk 3 GI Jane’s (burp w/ jumping Pull up) 5 Power Snatches (65/95) +(75/115) :30 secs Rest (I’m thinkin 9-12 rounds) LET’S GO!

Thursday pm there will NOT be OLYMPIC WEIGHTLIFTING. There will be regular morning classes and also a 4:30 pm class1 Day Warm up WOD 3 Rounds of:the 20 DB Snatches(35/50) 18 Box Step Ups 16 Romanian Deadlifts (155/225)

There will NOT be Olympic lifting on Thursday this week. LET’S GOOO! Surprise WOD - 20 min burn!!! WOD 2 mins max Hang Power Cleans (55/75) 20 Ring Rows Rest 2 mins 2 mins max Power Cleans (65/95) 20 Pull ups Rest 2 mins 2 mins max Squat Cleans (75/115) 20 C2 B or Strict Pull Ups Rest 1 minute Then, 2 mins max Burpees

Warm Up Runners warm up—10’s of JJ’s, T’s, Pogos, Lunges PVC Michael Phelps Run 2 laps,bike,row 20 High Skips 15 Wall Balls Bend Over Rows 3x8, 4x6 heavier WOD 5 Rounds 9 Back Squats (115/155) 9 Ring Dips 9 Jumping Lunges EMOM do if didn’t get rid, 9 high knees