WARM UP: 2 Rounds: ( 8:00 ) Shuttle Run 10 PVC Pass thrus 10 Dynamic GMs (Slow down, fast stand) :30 Squat Hold 10 Squats 10 Lunge to instep :60

WARM UP: 1 Shuttle Run Quick Plyos PVC warm up: 10 Pass thru 5 Fig 8 each 10 Good morning 10 OH lunges SKILL: 12 min to find Max press

WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 5 Burpee Broad Jump 10 KBS SKILL: Set up for WOD WOD: 25 MIn EMOM :30 ME

WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each

WARM UP: 200m Run 50 Foot Bear crawl 50 Foot Duck walk 10 Wall Squats 10 Drop squats to a “power” landing 20 Banded Monster Side Step Ups 10 Squats

WARM UP: Plyos SKILL: Into WOD WOD: 28:00 AMRAP TEAMS OF 2 40 – KBS 40- BPs 40- BXJ 120- DUs  

WARM UP: 400 M Run 10 Reach Through 10 KB DL 10 Russian KBS 10 American KBS 10 Lunge to Instep 10 Air Squats 10 Goblet Squats 5 KB PP

WARM UP: 20 Jumping Jacks 20 Seal Jumps 20 Jump Junges 20 Jump Squats 20 Wall Ball Shots SKILL: 8:00 EMOM: Hip Snatch + Hang Snatch + Full Snatch WOD: