Warm-up Dynamic Stretching Warm up Movement Specific Warm-up Strength 10 min EMOM 5 DL @80% 10 Strict Pull-ups  WOD 4rds 10 Push Press 135/95 10 T2B 50 DU Record Results Via SugarWOD

Warm-up Snatch Barbell Warm-up Strength/Skill Snatch (full squat)+OHS 15 min to work up to difficult but good 1+1 WOD “Fran” 21-15-9 reps for time of: • Thruster 95/65# • Pull-ups Record Results Via SugarWod

Warm-up Hip Stretch 2rds 30 sec Wall sit 10 strict press 45/35 5 front squats 45/35 Strength/Skill Every 3 min on the min for 12 min (4 sets) 8reps @70% Workout 3rds 500m Row 25 Burpess 20 K2E 15 KB Swings 32/24

Warm-up Dynamic Stretch Warm-up Movement Specific Warm-up   Strength/Skill 3rds 10 Strict T2B 10 Strict HSPU 10 GHD Sit-ups Rest 2 min   Workout   20 min AMRAP 400m Run 8 Pull-ups 12 DL 155/105 16 Wallball 20/14   Record Results via Sugar Wod

Warm-up 2rds 10 Squat Jumps 10 Push-ups 10 Walking Lunges 200m Run Strength Back Squat Every 3 min for 12 min (4 sets) 8 Reps @70% Workout 400m Run 21 Box Jumps 21 Push-ups 800m Run 21 S2OH 155/105 21 Front Squats 400m Run