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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

Warm Up: Old man :15 Dead Hang :15 Push ups :15 Birddogs :15 ASQ x4 Strength: E3M x4 3 Bench 7/7 DB Rows (both in the interval) “Indiana Fever” 10 HSPUs/DB Strict Press 15 Hang DB PCL (M) 100m DB Farmer Carry 5 RFT *DBL DBs Extras: 5×5 Strict C2B 3×15 DB Skull Crushers Crossover Symmetry

Warm Up: 3min Smashing/Foam Roll 10 Lunges 7 1 ¼ ASQ 7 Cal Bike 10 Empty bar DL 5min Strength: 2-2-2-2-2-2 BSQ (6 sets) E3M “Chicago Sky” 400m Run 30 Wall Balls 10 RKBS (H) 14 min AMRAP Extras: 8 Hamstring Curls 15 GHD sit ups X4 3×15 Reverse Hypers