WARM UP 400m Run 1 Set of Fence Drills PVC Warmup Barbell Warmup SKILL 12 Min to Work Up to Heavy 3 Position Clean (Hip, Hang, Ground) WOD 1 Min ME Burpees 1 Min Rest 8 Min AMRAP 5 FSQ (155/105) 5 Shoulder to Overhead 1 Min Rest 1 Min ME Burpees

WARM-UP Outdoor plyos – Focus on hips/hamstrings STRENGTH: 3 Rep Front Squat (12:00) *Aim to hit your 1 Rep from a few months ago for 3 Reps WOD: 3 RFT 400m Walking Lunges First Line and Back 10 Ground-to-Overhead Anyway (135/95)

HAPPY BIRTHDAY COACH DREW!!!!!! Be sure to wish our Owner and Head Coach a Happy Birthday today.  He turns the big 28 today! WARM UP Ladders MOBILITY 5 Part Hip x2 Banded Hip (3 Position) Partner Shoulder Stretching WOD 21-15-9 KBS (As Heavy as Possible) V-Ups **Curb to Curb Between Rounds

WARM UP 400m Run Plyos ENDURANCE 12:00 to Complete: 3 Rounds 250m Row ME Heavy WBS (30/20) WOD With a Partner: 4 Rounds for Time and Total Reps Partner 1: 400m Run Partner 2: Me Burpee Box Jumps

WARM UP Shuttle Run 3 Rounds: 10 Inch Worms + Pushup 15 Air Squats 10 Lunge Forearm to Instep PVC Warmup SKILL Kipping Skill Kipping T2B Kipping Pullup WOD 10-8-6-4-2 Pullup T2B 12-14-16-18-20 OH Plate Lunges (45/25) CASH OUT 6 Rounds Tabata Russian Twists w/Plate 3 Rounds Tabata Planks