WOD BRIEF + GROUP WARMUP (0:00 - 10:00) TEACHING (10:00 - 15:00) WEIGHTED STRICT PULL-UP (15:00 - 27:00) With 12 minutes to work, we’re looking to get in at least 6-7 sets of 3, building in weight or difficulty REHEARSAL (27:00 - 30:00) STRATEGY + WOD (30:00 - 42:00) "Death Race" 5 Rounds: 15/10 Calorie Assault Bike 10 Burpees

WOD BRIEF + GROUP WARMUP (0:00 - 15:00) MOBILITY (14:00 - 20:00) TEACHING (20:00 - 30:00) REHEARSAL (30:00 - 40:00) STRATEGY + WOD (40:00 - 55:00) "Yogi" For Time: 150' Walking Lunge 150' Bear Crawl 30 Dumbbell Box Step-Ups 100' Walking Lunge 100' Bear Crawl 20 Dumbbell Box Step-Ups 50' Walking Lunge 50' Bear Crawl 10 Dumbbell Box Step-Ups **Box:** (24”/20”) **Dumbbell:** (Single 50/35)

WOD BRIEF + GROUP WARMUP (0:00 - 10:00) MOBILITY (10:00 - 12:00) TEACHING (12:00 - 20:00) PUSH JERK (20:00 - 35:00) 15 minutes to build to heavy set of 3 push jerks REHEARSAL (35:00 - 40:00) STRATEGY + WOD (40:00 - 60:00) "Bel-Air" AMRAP 15: 40 Double Unders 20 Dumbbell Hang Clean & Jerks (50/35) 40 Double Unders 20/15 Calorie Row

WOD BRIEF + GROUP WARMUP (0:00 - 12:00) TEACHING (12:00 - 20:00) REHEARSAL (20:00 - 30:00) # STRATEGY + WOD (30:00 - 60:00) "Jelly Belly" 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Assault Bike 10-8-6-4-2: Deadlifts (275/185)

"MURPH" For Time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 Mile Run

"Joker" For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)

"Family Feud" Class Divides Into 2 Even Teams: AMRAP 25: 50 Meter Sled Push (90/45) 100 Meter Wreck Bag Run (50/35) 200 Meter Run

Pause Front Squat Heavy Double Hang Squat Clean Heavy Single "Dirt Nap" 3 Rounds: 15 Hang Squat Cleans (115/80) 15 Lateral Barbell Burpees

"Hot Air" On the 5:00 x 5: 30 Air Squats 20/15 Calorie Row 7 Power Snatches (115/85)

"Strict Nicole" AMRAP 20: 400 Meter Run Max Strict Pull-ups