WARM UP: 8 Min AMRAP: 100m Row 5 Air squat, baby squat 20 Plank shoulder taps 10 PVC Thrusters SKILL: Into WOD WOD: 5 2-minute

WARM UP: 20 Jumping Jacks 20 Seal Jumps 8:00 AMRAP 6 Reach Throughs 6 PVC Pass Throughs 6 FSQ with Ball 6 Knee above Hip

WARM UP: 3:00 Jump Rope 15/15 High Kicks 2 Rounds: 10 Lunge and Twist 10 PVC Pass Throughs 10 Side Lunges 2 Sets: 50’ lateral

WARM UP: 2 Rounds: 2:00 Bike 10 Walking Lunge and Twist 3 Inch Worm + 3 Push-up 10 Knee above hips 50’ Broad Jump SKILL:

WARM UP: :30 each: Jumping jacks Seal jumps Walking lunges Squat hold Squats Bar hang Handstand hold Lunge to instep + spider walk Push-up SKILL:

WARM UP: 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows :30 Handstand Hold SKILL: Ever 2:00 for 10:00

WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 6 Burpee Broad Jump 15 Knee Above Hips SKILL: Muscle Ups WOD:

WARM UP: Plyos SKILL: Into WOD PLYOS: ”TABATA THIS” 10 rounds, 20 sec work, 10 sec rest: Squats, Banded Rows BPs Sit-ups Push-ups