WARM UP RUN 2 laps Bike 2 mins Row 2 mins Ski 2 mins 3 min AMRAP: 3 Burpees 5 jumping lunges 7 KB Swings Then, 1 min hang 1 min squat 1 min Crunches PVC CLEAN pro WOD 16 min AMRAP 2 wall Walks 4 Hand Stand push Ups 6 Devil Dogs (35/50) 8 Power Cleans (75/115)

Warm up Runners Phelos Cardio-3 mins 3 mins 357 pu, su, squats 2 mins Dying Bugz 2 mins Hollow Rocks 1 mins wall Suit 1 min hole sit Clean n jerk 4x6 WOD Buy in: 20 Clusters 40 DB Snatches 40 KB Swings 40 Lateral Bar Hops Cash out: 20 Clusters Thrusters Progression

Warm up Cardio - 2 mins Lunge walk - 1 min OH KB Walk - 2 mins Abs Circle -3 mins PVC Muscle up work -10 mins Hollow Rock Knee drive Hands to pockets Jumping transition 10 attempts DONE WOD 20 min EMO2M 6 Bent Over Rows (95/135) 6 Back Squats (95/135) 6 Pull Ups - any way necessary 6 Mountain Climbers ** must be done by 1 min 20 secs Otherwise we subtrat 1 if fail!

2 rds 10’s - jjs, Ts, pogos, lunges 2 min AMRAP 257 push ups, sit ups, squats Then, Run 2 laps Pvc 1 min hip ext 1 min dying bugz Power Clean pro WOD 16 min AMRAP 8 Power Cleans (75/115) 10 Floor wipers w/ press (75/115) 12 Wall Balls 14 High Knees

WOD 4 Rounds of: 2 mins max Power Snatches Rd 1-55/75;2-65/95;3-75/115,4-85/125 1 min max Burpees 1 min Rest (add Lbs to bar)

Warm up 3 rds of 10 jjs Ts Pogos Lunges Then,9 Michael Phelps Abs 1 min lowers 1 min Twists 1 min full/uppers Heart rate: 1 min poppers Run 2 lmu PVC Deads prog WOD 4 Rounds of: 6 lengths of Double DB/KB carries 6 Box jumps 8 Deadlifts (155/225) reg. 8 Pull ups 4 Romanian Deads

General Warmup: 2 rounds of - 20 jumping jacks - 10 air squats - 10 pushups - :30 bar hang Mobility: - 3 mins band stretching for shoulders - 2 min hip stretching - 1 min calf stretches - PVC orbits/pass throughs Movement prep/light wod primer: 2 rounds: - 5 alternating DB snatches (light weight) - 5 inchworms - 5 hanging knee raises - 10 DB bent over rows (light weight - 5 each arm) - 10 high knees run WOD: 4 rounds (20 mins total) :30 sec work / :30 rest Min 1: DB snatches