WARM-UP CFDFB Warm-up 200m Run WOD 2 Rounds Teams of 4 1 Mile Medball Carry (14/20) 200m Sled Push (50/100) 50 Handstand Push-ups COOL DOWN 3×10 Banded Pass Throughs (increasing tension) Foam Roll Upper Back 3-5 passes (arms overhead) Foam Roll Quads 3-5 passes (per leg)

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 5 BB Power Cleans from Power Position 5 BB Cleans from Power Position 5 BB Cleans from Above the Knee 5 BB Cleans from Mid-shin 10 Kips CLEAN EMOM

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 10 Lunges 10 Air Squats 10 PVC Pass Throughs 10 PVC Overhead Squats 200m Run SINGLE ARM DUMBBELL OVERHEAD SQUAT Skill Work (5-8 Minutes) WOD 5 Rounds for Time 400m Run 20 Single Arm Dumbbell

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Walk the Floors 10 Knee Circles 10 2 Taps 10 PVC Pass Throughs 5 BB Power Snatch from Power 5 BB Power Snatch from Above the Knee 5 BB Power Snatch from Mid-shin 10 Kips 5 Kipping Pull-ups (10 Ring

WARM-UP 400m Run 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Lunges 10 Air Squats 50 Singles 10 BB Thrusters WOD 3 Rounds for Time 800 Run 40 Double Unders (100 singles) 20 Thrusters (65/95) COOL DOWN 200m Jog Foam Roll Quads 3-5 passes

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 2 Rounds 5 Burpees 10 Step-ups 15 Light KB Swings BENCH PRESS 5×3 (building) WOD For Time: 50 Burpee Box Jumps (20/24) 40 Push-ups 30 Kettlebell Swings (35/53) 20 Strict Pull-ups COOL DOWN 200m Run

WARM-UP CFDFB Warm-up WOD For Time: Teams of 2 Row 2k 200 Wall Balls (14/20) Run 2k COOL DOWN 3×10 Banded Pass Throughs (increasing tension) Foam Roll Upper Back 3-5 passes (arms overhead) Foam Roll Quads 3-5 passes (per leg)

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 PVC Pass Throughs 10 PVC Overhead Squats OVERHEAD SQUAT 5×3 (building) WOD “Nancy” 5 Rounds for Time 400m Run 15 Overhead Squats (65/95) COOL DOWN 200m Jog 10

WARM-UP 3 Rounds 30 Second Handstand Hold (Plank) 10 BB Good Mornings 10 BB Strict Press 10 BB Deadlifts WOD 18 Minute AMRAP Teams of 2 25 Hand Release Push-ups (Rx+ HSPU) 50 Deadlifts (125/185, MRx 105/155, Rx+ 155/225) 75 Sit-ups (Rx+ T2B) COOL DOWN 200m Run 3×10 Banded Good

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Walk the Floors 10 Knee Circles 10 2 Taps 10 PVC Pass Throughs 5 BB Power Snatch from Power 5 BB Power Snatch from Above the Knee 5 BB Power Snatch from Mid-shin 10 Kips 5 Kipping Pull-ups (10 Ring