Warmup SKILL Box Jumps 1.) Basics + Points of performance2.) Practice Alternating EMOM x 12 - 6 Box Jump overs + 4 Burpee Box Jump Overs

PART 1 Teams of 4200 Cal Bike + 200 Cal Row 1 Row, 1 Bike, 1 Handstand hold, 1 RestNo Handstand hold: NO WORKBike & Row work at the same time Timecap: 12' 3' Rest Part 2 For Max Weight by both lifts:A1+A2: 1 Clean +

Warmup Squat Clean Set up for  Squat Clean Begin with your heels hip width apartBar is on the ground and hands are gripped just outside of your shinsShoulders are at or just over the barBack is flat and tightChest is upCore is tightWeight

Warmup PACING TRAINING Back SquatAlternating EMOM x 21- 15 Back Squats (build in weight)- 10 Line Facing Burpees- 4 Wall WalksDecrease reps if needed. PartnerWOD 16 Rounds for time in Relay500M/400M Bike Erg10 Shuttle Sprints (8M)12 Kettlebell Swings (24/16) Timecap: 32'

WARMUP 3R30″ Inch Worms30″ Good Mornings30″ Single Unders STRENGTH SKILL Double UndersBasics + Practice Steps:1. Points of performance - Grip - Length Rope - Hand placement -

Warmup 3R30" Inch Worms30" Good Mornings30" Puppy Dog Strength Deadlift 1. 14 Minutes to build to a heavy 2 rep max2. Alternating EMOM x 12: - 4 Deadlifts at 85% of 2 Rep max -

Warmup 30" Inchworms30" PVC Goodmornings30" PVC Passtrough30" Down Ups Strength Skill Power Clean1) Basics + Points of Performance2) Every 1' x 10 1 Power Clean + X Hang Power Cleans - Build in weightX = Increased by round

Warmup Strength Back Squat14' to find 1 rep maxInto:Every 2' x 6Set 1-3: 3 Reps at 90% of 1 RMSet 4-6: 5 Reps at 85% of 1 RM WOD AMRAP 5' x 41000M Bike Erg 20 Double

Warmup Skill Rowing TechniqueRowing is 10% Arms, 30% Hips, 60% Legs 1 Catch- Arms Extended- Loose Grip on handle- Knees in line of foot- Flat back- Shoulders over hips- Heels down 2 Drive- Push Trough the legs- Midfoot not on heels- Knees Extended

Warmup 1' Spider30" PVC PassTrough30" Inch Worms30" Down Ups Specific Warmup with an empty barbell5 Good Mornings5 Elbow Rotations5 Back Squats5 Strict Press5 Stiff Legged Deadlifts5 Front Squats Strength Power Clean: 1) Points of Performance + Warmup to 65% 2) Every 1'30 x 12