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Warm Up: Bulletproof Shoulders :15 Dead Hang :15 Push ups :15 Birddogs :15 ASQ x4 Strength: E2M x5 10 KB Strict Press 50’ FR Carry 10 Strict Pull ups “Chihuahuas” 30 DUs 15 Push Ups 5RFT Right into 1K Ski -FT- Extras: 4×7 Bent Over Barbell Row 1×50 KB Halos

Warm Up: 3min Cardio Machine Mini Band Walks Row Review “Hansel and Gretel” 15/12 Cal row 12 Wall Balls :60 rest Rest 10 RFT Post WOD: 5 min Recovery Bike or voodoo flossing Extras: 3×10 KB Strict Press+100’ FR Walk

Warm Up: Old Man :15 Plank :15 Superman X 4 100m Run 10 Crush Grip OH Press 7/7 Split squat 5min “Minnesota Lynx” Partners (1:1) 5 Burpees over DB 8 Reverse DB Lunge 2+ DB SN 8 Reverse DB Lunge 5 Burpees over DB 20 min AMRAP

Warm Up: Old man :15 Dead Hang :15 Shuttle Run :15 Wall Balls :15 Burpee x4 “Jack and the Beanstalk” 400m Run 5 Rope Climbs 21 Thrusters (M-H) 400m Run 3 Rope Climbs 15 Thrusters 400m Run 1 Rope Climbs 9 Thrusters -FT- Post WOD: Gun Show 2.0 2:00 Plate Curls+Walks 1:00 Banded Tricep Ext X2 Rounds Extras: 30-30-30 Plate Partials Crossover Symmetry

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