WARM UP: Foam Roll 4 Laps around the bldg. Lunge & Twist (down & back) Hip Burners (down & back) SKILL WORK: 5 Thruester (45/35) 10 Back Squats 10 Front Squats WOD: 21-15-9-15-21 Thrusters Ring Rows RX 95lb / 65lb PHA 95lb / 65lb 21 Thrusters 2 Rope Climb 15 Thrusters 2 Rope Climp 9 [...]

WARM UP: Foam Roll 800 Meter Run / Row SKILL WORK: 2 RDS 3 Pressing Snatch Balance 3 Heaving Snatch Balance  3 Snatch Balance 3 Snatch Drop WOD: 5×2 Strict Press @ 80% 1RM 5×3 Dead Lifts @ 70% 1RM 6 Rounds of: 40 Seconds on / 20 Seconds off Power Jerks @ 115lb / 85lb Burpees <object [...]

Warm Up: Foam Roll 800 Meter Run 5 Burpee Broad Jumps Lunge & Twist 5 Inch Worms Skill Work: WOD: 10 Pull Ups 5 Power Cleans 5 Toes to Bar 15 Sit Ups with Med Ball (25lb/20lb) RX 95lb/65lb PHA 135lb / 95lb  / CTB PullUps WOD:

Warm Up: Foam Roll 800 Meter Run or Row Burpee Broad Jumps (Down & Back) Quad Stretch on box (Hold 20 Sec) Skill Work: 2 Rds 5 Clean & Jerks from the high hang 10 Front Squats 5 Muscle Snatch WOD: 15 OHS 400 Meter Run 5 RFT RX 115lb / 75lb

Warm Up: 800 Meter Run 5 Burpee Broad Jumps Lunge & Twist Shoulder Stretch with Band WOD: 7 Ring Push Ups 7 Squat Cleans (95/65) 15 Meter Bear Crawl 15 Meter Broad Jumps 8 RFT