WARM UP: 400 Meter Jog Lateral Lunges Lateral Band Work 10 OHS with PVC 50 Double Unders Skill Work: Glute Ham Raises Good Mornings Lunges WOD: 1 Mile Run 30 Strict Pull Ups 30 Front Squats 1 Mile Run RX = 135 / 95

General Warm Up: Outside Drills 20 mins to build to a heavy snatch 21 OHS 800 Meter Run 9 KB Swings 15 OHS 400 Meter Run 15 KB Swings 9 OHS 200 Meter Run 21 KB Swings RX = OHS 115/75 RX = KB 53/35

General Warm Up: Outside Drills Warm Up Bench: 40% x3 50% x3 60% x3 Work Set: 70% x3 75% x1 80% x3 85% x1 90% x3 10 Bar Pushups 10 Bar Facing Burpees 10 Ring Dips 4RDS

General Warm Up: Shoulder Circles Crab Walk Down Bear Craw Back Wrist Stretch x 3 mins Strict Pullups x3 3sets WOD 3 Handstand Pushups 6 Deadlifts 12 Pullups 24 Double Unders Rx = 10 RFT 225/155 Scaled 7 RFT 185/135

General Warm Up: 2 laps around bld w/rope Toe grab and reach x5 15 good mornings 15 pushups Skill Work 15 mins gymnastics work Tabata Situps rest 1 min Tabata Pushups rest 1 min Tabata Row rest 1 min Tabata Double Unders