Warm up 2 mins Jump rope 2 mins cardio 2 mins bands 3 mins Abs: Alt kte/bugs/Rocks Pvc Floor/bench Press 4x6 WOD 6 Rounds of: 3 mins to complete: 8 Squat Cleans (75/115) 8 Pull Ups 8 Devil Dogs (35/50)

Almost “Fight Gone Bad” 1 min per station/5 Stations/4 Rounds Stations Push Press (55/75) Wall Balls—SQUAT DEEP!!! Push ups Row Rest

Warm up 3 mins cardio 3 mins Bands/cross sym 1 min hang 1 min KB Overhead carry 1 min hole sit Runners warm up (jjs, T’s etc) WOD Buy in: Bike 1200m/1400m or Row 450m/500m Then, 3 rounds of: 15 Power Snatches (65/95) E (75/115) 10 Ring Dips 15 Mountain Climbers Then, Cash out: Bike/Row (opposite of 1st)

Warm up 3 Rds. Of Bands 2mins Cardio 2 mins Michael phelps PVC Back 4x8 Squats (front or vva 4x.8 WOD 16 min AMRAP 6 Thrusters (65/95) Lou, Matt, chrissy any beast                                        That WANTS IT - 75/115 lbs 6 GI Janes EMO2M - 5 burpees

Warm up 3 mins Stretch 3 mins cardio Abstractor 10 pu,su,squats PVC Strict shoulder press 4x6 Deadlift pro WOD 5 Rounds of: 9 Deadlifts (155/225) 9 Toes to Bar 9 HS PUSH UPS

WOD 1 Wall Walk RUN 2 laps 12 Power Cleans (75/115) 3 Wall Walks 12 Power Cleans (75/115) Run 1 lap 12 Power Cleans (75/115) 3 Wall Walks 12 Power Cleans (75/115) RUN 2 laps 1 Wall Walk

Warm up 4 mins cardio 3 mins bands/cross symmetry 2 mins cardio 1 min Plank hold 1 min 6” hold 1-arm Rows 4x6 WOD 1, 2, -10- …3, 2, 1 of: Power snatches (55/75) E (65/95) Bar over burpees