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Warm Up: Tricep Smashing Mini Band Walks Vaughn Strength: 2-2-2-2-2-2 FSQ (6 sets) E3M “Seattle Storm” 1k Row 50 Wall Balls 30 Pull ups 500m Row 25 Wall Balls 15 Pull ups -FT- Extras: 100 DUs 20 GHD Sit ups 3RFT

Warm Up: :90/ side Hamstring flossing (in rack) :15 RKBs :15 Hollow Rocks :15 ASQ :15 Burpee x4 Strength: 2-2-2-2-2-2 DL (6 sets) E3M “LA Sparks” P1: Max Ski P2: Max Row P3: 100’ Walking KB Lunge (L) 16 min AMREP Extras: 8 Hamstring Curls 15 GHD sit ups X4 3×15 Reverse Hypers

Warm Up: Old man :15 Dead Hang :15 Push ups :15 Birddogs :15 ASQ x4 Strength: E3M x4 3 Bench 7/7 DB Rows (both in the interval) “Indiana Fever” 10 HSPUs/DB Strict Press 15 Hang DB PCL (M) 100m DB Farmer Carry 5 RFT *DBL DBs Extras: 5×5 Strict C2B 3×15 DB Skull Crushers Crossover Symmetry

Warm Up: 3min Smashing/Foam Roll 10 Lunges 7 1 ¼ ASQ 7 Cal Bike 10 Empty bar DL 5min Strength: 2-2-2-2-2-2 BSQ (6 sets) E3M “Chicago Sky” 400m Run 30 Wall Balls 10 RKBS (H) 14 min AMRAP Extras: 8 Hamstring Curls 15 GHD sit ups X4 3×15 Reverse Hypers

Warm Up: Old Man :15 JJ :15 KB DL :15 Split Stance KB Row :15 Banded Pull Apart X 4 :15 Plank :15 Superman X 4 “Tillman” 7 DL (315/205) 200m Run 15 Pull ups 7RFT

Warm Up: Old Man :15 Dead hang :15 ASQ :15 Burpees :!5 Jump Squat X4 Vaughn Strength: 3-3-3-3 FSQ E3M “The Anti-Hero” Relay Format: 20/15 Cal Bike 15 GHD Sit ups/20 Abmat Sit ups 15 Box Jumps 15 min AMRAP Extras: :15/:15 x12 Echo Bike