WARM UP: 3 Rounds: 5 Inch Worms 5 BB Good Mornings 5 Shoulder Press 5 Power Cleans 5 RDL SKILL: 5×5 BB Split Squats (per

WARM UP: PVC: (5:00) Twists Speed Skater 10 Pass Thru 10 Good Mornings 10 Fig 8 10 FSQ 10 Push Press 10 Thrusters SKILL: “Fran”

WARM UP: Indoor Plyos SKILL: 4×10 Banded Glute Kickbacks WOD: 5:00: 500 M Row ME Burpees (2:00) 5:00 400 M Run ME KBS (24/16) (2:00)

WARM UP: 2x’s 200 M Run 20 Lunges 10 Lunge to Instep 10 Ring Rows 10 Dips on Box 20 Glute Bridges w/Feet on box

WARM UP: 20 Jacks 20 Seal Jumps 10 Baby Squats 10 Push Ups 3x’s: 10 KB Floor Press 10 KB FSQ 10 KBS SKILL: 5×5

WARM UP: Plyos SKILL: SET up WOD WOD: Teams Of 2 -Chipper 5 Rounds: (22:00 Cap) 400/500 m row 40 WBS (20/14) 40 Push-ups (24/16)

WARM UP: 2:00 Row 2:00 Bike Arm Stretching Leg/Hip Stretching SKILL: 3 Rounds: 10 DB Hang Squat Snatch (5R, 5L) 50-100 foot Handstand walk WOD:

WARM UP: 200m Run 2X: 10 PVC pass through 10 PVC FSQ 10 PVC PP 10 PVC Thrusters 10 Push ups 10 Squats 5 Wall

WARM UP: 200m Row 20 Squats 10 Burpees 5 Inch worms Handstand warm-up SKILL: Row Technique WOD: 5 Rounds: 1 Sub-0:45 250m row 50 Unbroken

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