Warm up 4 mins Cardio (any) Abstractor 80 ft Bear Crawl PVC 1-Arm Row 4x6 WOD 16 min EMOM Alternate 6 Power (or Squat) Cleans (75/115) and 2 Burpees 6 Back Squats and 4 Burpees MUST BE DONE IN 35 seconds!!

Warm up Run 2 laps 2 min AMRAP 3 push ups 3 Sit ups 3 Squats Rest 1 min 2 min Hand Stand Hold Rest 1 min 2 mins AMRAP— 333’s again 1 min Jack Knives PVC CLEANS 4x6’s WOD 4 Rds— 2 min rd :90 rd I min rd :30 secs round Movements: Power Snatches-(65/95) HSPU’s Mountain climbers 1 min rest Put it i on!!!

Warm up 3 mins Cardio 3 mins of 7 push ups 5 Monkey Jumps 3sit ups w/ plate 15/25 Michael Phelps 1 mins side squat hold 3 mins side/upper Abs PVC Deadlift Progression WOD 16 min AMRAP OF: 7 Deadlifts (155/185) 7 Devil Dogs (35/50) 7 Pull ups

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!