Warm up Runners Warm up Michael Phelps Run 2 laps 2 mins Bike 2 mins Row/ski 1 min push Aways Romanian Dead’s 2x10 - lite! Dead Pro WOD 12 min EMOM 4 Deadlifts (185/275) Burpees till :30secs Rest 2 mins Then, 3 mins max Ring Dips

WOD 4 Stations/4 mins per Station Max reps/cald per station 1 min Rest (transfer) Stations: MAX PTS Clusters (clean n Thruster) W55-65 M75-95) - 2, 3 ok Row (calls) GI Jane’s Devil Dogs Tougher the resistance - the Higher the points

Warm Up 4 mins Cardio 3 mins Own stretch/bands 3 mins Abs call out PVC 2 min AMRAP - 333 push ups monkeys/sprawls Strength: bend over Rows 4x6 WOD 18 mins :30/:30’s of Box Jumps KB - Sumo DL Hugh Pull Deficit Push Ups (2x25/45’s)

Warm up Runners warm up (JJ t po lunge) Michael Phelps 3 mins Cardio 3 mins static stretch/bands 3 mins Abs 1 min Hang 1 min Hole Sit WOD Almost “Grace” and “Helen” hangin out!!! Buy In: 15 Power Snatches (75/115) Then, 3 Rds of Run 2 laps 21 KB Swings 12 Pull Ups Then, Cash Out: 15 Clean n Jerks (75/115)

WOD 2 Rounds of: Tabata OH Squats (65/95) 2 mins DB Snatches (35/50) Tabata Back Squats (75/115) 2 mins REST

Warm up 4 mins band stretch 3 mins Bike/Run/cardio 2 min AMRAP: 3 push ups 5 jumping jacks 7 High Knees 1 min bar hang PVC Abs circle Power Clean Pro WOD 2, 4, 6, 8, 10, 8, 6, 4, 2 of: Power Cleans (95/135) Ring Push Ups 12 Double Unders after each Ring pu’s

16 min AMRAP Pinch grip 2 plates (2x15/25) 1 lap 10 Dead lifts (155/225) 9 KB Swings 8 Goblet Squats