Warm up 3 mins cardio 3 min AMRAP OF: 5 Bicycles 5 Alt KTE 5 Hollow Rocks 3 mins MU Practice PVC Bend-0ver Rows 4x6’s Thrusters pro WOD 21*15*9*3* of CLUSTERS C2B Pull ups ***=3 Wall Walks

WHOOT WHOOT! Let’s GOOO! Warm up Abs Circle Coaches Choice WOD 1 min. Stations 5 Rounds: Deadlifts (135/185) Box step ups w/ plate (15/25) Wall Balls Ring Push ups 1 min rest

THERE WILL BE OLYMPIC LIFTING AT 7!!! Warm up 6 min AMRAP 1 min Cardio (or 1 lap) 10 push ups 12 Hollow rocks 14 Dubs 1 min Hang 1 min Plank 10 Bar L-ups PVC 3 mins RING MU practice WOD 15 min AMRAP 10 floor Wipers w/ a press (65/95) 10 Push Presses (65/95) try 2 strict 10 lateral Bar Hops Rest 1 min, then, 10 Snatch Balances (65/95)

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