WARM UP: 200m Run 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Side Lunges *15 FSQ with the Wall Ball *15 FSQ with Barbell SKILL: 15:00 to Build to 1RM Clean WOD: 5 RFT 400m Run 20 Unbroken WBS (20/14)  

WARM UP: 3 Rounds: 1 Shuttle run 8 PVC Pass Throughs 8 Reach throughs 8 Tipping Birds 8 Push-ups 2 Seated climbs on the rope SKILL: Into WOD WOD: 6 Rounds: 10 Calories on Bike 10 Box Jump Overs (24/20”) 10 Alternating Dumbbell Snatches (70/50) 1 Legless Rope Climb (2:00 rest)