WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu 20 Wall Squats + red band SKILL: Turkish Get ups (12:00) 3 X 5 AHAP *must use the same weight on both arms *5 reps MUST BE unbroken before switching sides WOD: 20 min AMRAP 400m Run

WARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 8 Arch/Hollow on ground – rolling back and forth SKILL: 15:00 to find a 3RM Bench press WOD: 10 min AFAP 4 Front Rack Lunges (95/65) (total) 6 KBS (24/16) 8 Butterfly sit ups 8 Front Rack Lunges (95/65)