WOD BRIEF + GROUP WARMUP - 12:00 MOBILITY - 3:00 TEACHING - 15:00 STRATEGY + WOD (40:00 - 60:00) "Go Fish" For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9 Push Jerks (135/95)

WOD BRIEF + GROUP WARMUP - 12:00 MOBILITY - 3:00 TEACHING - 15:00 STRATEGY + WOD - 20 Minutes "Fight Back" 5 Rounds: 1 Minute Kettlebell Swings (53/35) 1 Minute Reverse Lunges 1 Minute 10m Shuttle Sprints 1 Minute Rest

WOD BRIEF + GROUP WARMUP (10:00) MOBILITY: (3:00) TEACHING: (20:00) STRENGTH: (15:00) Build to Heavy Set of 3 - Thrusters STRATEGY + WOD (48:00 - 60:00) "Flash Flood" 2 Rounds: 400 Meter Run 21 Thrusters (95/65)

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) MOBILITY (12:00 - 15:00) TEACHING (15:00 - 35:00) REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Criss Cross" AMRAP 15 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar

WOD BRIEF + GROUP WARMUP (12 mins) MOBILITY (3 MINS) TEACHING (15 mins) STRATEGY + WOD (20 mins) "Lace Up" AMRAP 13: 60 Alternating Dumbbell Snatches (50/35) 50 Wallballs (20/14) 40/30 Calorie Row 30 Burpee Box Jumps (24/20)

WOD BRIEF + GROUP WARMUP (15 mins) TEACHING (10 mins) 3-POSITION POWER SNATCH (15 mins) 15 minutes to build to a heavy power snatch complex. These three positions are the high hang (pockets), hang (above the knee), and from the floor. STRATEGY + WOD (15 mins) "Dirty Dozen" AMRAP 12: 12 Lateral Barbell Burpees 9 Power Snatches (115/80) 6 Bar Muscle-Ups

WOD BRIEF + GROUP WARMUP (10 mins) TEACHING (10 mins) FRONT SQUAT (15 mins) Athletes will have 15 minutes to work through 3 sets of 5 Front Squats from the rack. STRATEGY + WOD (20 mins) "Annie's On The Run" For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run

WOD Brief + Group Warm Up (12 mins) Mobility (3 mins) Teaching (15 mins) Strategy + WOD (25 mins) “Eighteen Wheeler” AMRAP 18: 12/9 Calorie Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to Bar

1. Warm Up - 12 Minute 2. Teaching - 18 Minutes 3. Metcon - 30 Minutes 2K Row

WOD Brief + Group Warm Up (10 mins) Mobility (2 mins) Teaching (13 mins) Strategy + WOD (30 mins) “Powder Keg” AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 5 Minutes AMRAP 5: 200 Meter Run 3 Rounds of Cindy Max Clean and Jerks (185/135)