WARM UP: 400m Run 5:00 Coach led Stretching SKILL: 3 RNFT 500m Row CTC Farmers Carry (32/24kg) 20 Pull-ups 20 V-ups WOD: 3 RFT 400m Run 10 Shoulder to Overhead

WARM UP: Plyos SKILL: BB warm up WOD: 5 rounds: 400m Run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 Minute rest