WARM UP: Trainer Dictated Dynamic Warm-up WOD: 3 Rounds For Time: 50-Double Unders 25-Frog Hops

WARM UP: Trainer Dictated Dynamic Warm-up WOD: “Barbara” Five rounds, each for time of: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats Rest 3 minutes between each round.

WARM UP: Trainer Dictated Dynamic Warm-up SKILL: Cleans WOD: Double WOD Clean Pulls 3-3-3 Then: 10 to 1 of OHS #75 / #135 GHD Sit-ups Cone Drill

WARM UP: Trainer Dictated Dynamic Warm-up SKILL: Press WOD: Double WOD Press 15-10-5 Then: 3rds for Time 10- 1arm DB Snatch #25/#45 10- 1arm DB Press #25/#45 10- Burpees

WARM UP: Trainer Dictated Dynamic Warm-up SKILL: Overhead Squat WOD: 12min AMRAP 4- Bench Press #65 / #135 6- Toes to Bars 8- Box Jumps

WARM UP: Trainer Dictated Dynamic Warm-up SKILL: War Game the WOD!! WOD: “FGB” 3- 5min AMRAPS Rest 1min between rounds Wall-ball: 14/20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 55/75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 55/75 pounds (Reps) Row: calories (Calories)

WARM UP: Trainer Dictated Dynamic Warm-up SKILL: Squat Clinic WOD: For Time: 30-20-10 Reps of Push-ups Deadlifts #105 / #155 30ft Yoke Walks #95 / #135 Yoke Walk- Bar behind the neck in the racked position

WARM UP: Trainer Dictated Dynamic Warm-up SKILL: Speed Under the Bar WOD: Snatch Work!! Muscle Snatch 1-1-1-1-1-1 Power Snatch 3-3-3-3 Snatch 5-5-5

WARM UP: Trainer Dictated Dynamic Warm-up SKILL: Weighted Coach B WOD: 5 Rounds For Time: 5- Hanging Ring Extensions 5- Forward Rolls 5- Backwards Rolls 10- SOTS press #25 /#45

WARM UP: Trainer Dictated Dynamic Warm-up SKILL: WOD: Happy Birthday Dawn!!! “Dawn” 800m Run Followed by: 30-25-20-15-10 reps of Kettle-bell Swings #35 / #53 Slam Balls (Band Slams Green / Black) Burpees Post total time