Skill: Rope Climb (long sock required) Varsity: A1) 3x15 GHD Sit-Ups A2) 3x4 TGU Wod: 3 rounds for time 3 Rope Climb 20 Pistol 10 HSPU

Wod: for time 20-16-12-8-4 Wallball 10-8-6-4-2 Pull-Up Skill: A) 3x2 Snatch Balance B) Snatch: 3/65%, 3/70%, 3/75%, 2/70%, 2/75%, 2/80%, 1/75%, 1/80%, 1/85%

Skill: Back Squat 3/70%, 1/80%, 3/75%, 1/85%, 3/80%, 1/90% Wod: 20min AMRAP, with a partner alternating rounds 12cal Row 10 DB Thruster 8 Box Jump 6 T2B

Friday Mash-Up 5 rounds of: 5-10-15-20-25 KBS 8 Weighted Lunge 1 Shuttle Run Rest 5min 5 rounds of: 7 OHS (115/75) 2 Rope Climb Rest 5min 100 DU 50 Deadlift (185/125) 100 DU

Choose your adventure… Endurance: 5k Row or Run Flush: 25min AMRAP 30 Slamball 30 Air Squats 15 Cal Row Weightlifting: A) EMOM (8) Power Clean, Hang Squat Clean B) Back Squat: 65%/4, 75%/1, 70%/4, 80%/1, 75%/4, 85%/1 C) Muscle Up Progressions

Happy birthday, Coach Carter! Skill: A1) 3x8 Ring Dip A2) 3x15sec L-Sit Challenge: 2min max Double-Unders Wod: for time 25 C&J 25 Muscle-Up (or Burpee Pull-Up) 25 Snatch

Wod: for time 18-12-8-6 T2B 6-8-12-18 Wallball Skill: 5 sets NFT 3 Tempo Front Squat 3 Seated Box Jump 10 Hip Extension 10 Banded KBS

Skill: Back Squat 3/65%, 1/75%, 3/70%, 1/80%, 3/75%, 1/85% Wod: for time, in partners 60 Row/Assault Bike 60 Push Press 6 Rope Climb 50 Row/Assault Bike 50 Push Press 5 Rope Climb 40 Row/Assault Bike 40 Push Press 4 Rope Climb

Happy birthday, Nicole! Wod: for time 60 DU 1600m Run 50 Wallball 800m Run 40 T2B 400m Run 30 DB Burpee 200m Run 20 Pistol

Choose your adventure… Flush: 25min AMRAP 20m Suitcase Carry (L) 20 Mountain Climber 20m Suitcase Carry (R) 20m Burpee Broad Jump 20 Bicycles Weightlifting: Carter's secret formula Endurance: 9 rounds 1:40 Row, 20sec Rest