Individual Warm-up: 20-butterfly pull-ups. Warm-Up:  Ja’s, high knee walk, butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-push-ups, 15-shoulder press, 10-push press, 5-push jerks. Strength: Shoulder Press 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95% WOD: Three rounds of 500m row, 400m run, 50-Double Unders RX: Missed attempts dont count, L-2: missed

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Individual Warm-up: 20-butterfly pull-ups. Warm-Up:  Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-dead-lifts, 15-hang power snatches, 10-single arm power snatches. Strength: Dead-Lifts 1) 5 x 75%, 2) 3 x 85%, 3) 1+ x 95% WOD: “Helen” Three rounds of 400m run, 21 -KB Swings , 12-pull-ups RX: 55/35, L-1: 30/25.

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Rest Day

WOD: Teams of four, 1-mile run, 300-push-ups and sit-ups, 1-mile run. Run must be done as a team, only one person doing push-ups and only one person doing sit-ups at a time. re

Individual Warm-up: 10-back lever progressions Warm-Up:  Ja’s, high knee, walk butt kick run, 2-shuffles, 2-karaoke’s, 4-50% POSE sprints. Part #2: 20-dead-lifts, 15-Sumo dead-lift high pulls. Part #3: 10-shoulder press, 15-push press. Strength: Back Squat 1) 3 x 70%, 2) 3 x 80%, 3) 3+ x 90% WOD: 21-18-15-12-9-6-3 of Sumo Dead-lift High Pull and Push Press. RX:

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