WARM UP: C2C 10 single arm thrusters (each) :30 Hollow body hold 10 Plank to toe touches C2C a little faster than first 50’ Duck Walk 50’ Tall Plank Lateral

WARM UP: 2:00 Bike 400m Run 5 Walking Inch-worms 10 Hip Openers 10 Single Arm DB Strict Press (each) 10 Single Arm DB PP (each) 10 Single Arm DB Crossbody

WARM UP: 3 X Fence drills 10 Squat jumps 10 SL Sit-ups 10 GMs SKILL: Set up for WOD WOD: 6 RFT 15 OHS 15 Box Jump Overs (24/20) 25

WARM UP: 3 Sets: 10 Reach Throughs 15 Banded GM (green/purple) 8 Tipping Birds (each) 20 Ice Skaters 15 Russian KBS SKILL: 3 Sets: 8 DB Single Arm Hang Clean

WARM UP: 8:00 AMRAP: 10 PVC Pass Through 10 PVC OHSQ 5 Ring Muscle Up Drills 5 Burpees 5 Bar Muscle Up Drills SKILL: 6:00 EMOM 1RM Snatch WOD: For

WARM UP: 10 Lunge to Instep 10 Air Squats 3 Inch Worm + Push-UP 5 Burpees 15 Front Squat with bar 15 Shoulder Press with empty bar SKILL: 20-18-16-14-12-10 of

WARM UP: 30 drills X 2 Jumping jacks Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: Into WOD WOD: 3 RFT 50/40

WARM UP: 2 Rounds: 15 Jumping Jacks 8 Lunge to Instep 10 Pelvic Raises 10 Jump Squats SKILL: Every :90 for 9:00 1RM Clean and Jerk WOD: “The Bear” 5

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