WARM UP: Mike’s surprise SKILL: Set up for WOD WOD: 4 RFT 30 SB SU 15 FSQT (155/115) 15 SB BP 15 Ring Rows

WARM UP: Plyos 2 Rounds: 10 Reach Throughs 10 Wall Ball Front Squats 5 Burpees over the Ball SKILL: “Scotty” 11:00 AMRAP 5 Deadlifts (315/225) 18 Wall Ball Shots (20/14)

WARM UP: 20 Line jumps 10 Lunges 10 Squats 10 Jumping lunges 10 Jumping squats 10 Ring rows SKILL: 12Min to find Max Complex Push Jerk + Split Jerk WOD:

WARM UP: 1 C2C run 20 Kettlebell Swings 5 Inch Worm + 3 Push Up 1 C2C run 20 Lunges w/ KB 10 Lunge to Instep 1 C2C Run 20

WARM UP: 200 M run PVC Warm Up: 10 Pass thru 10 Fig 8 10 OHSQ Burgener warm up SKILL: 3:00 Drilling positions with PVC 3:00 Drilling positions with barbell

WARM UP: CTC before each movement 20 Pelvic raises 20 Walking lunges 10 Inch worn with push up 20 Air squats 10 Burpees SKILL: 16 Min UNBROKEN EMOM Min 1:

Mission still closed for Level 1 seminar tomorrow. Enjoy a rest day and get ready to attack new week!!!  

WARM UP: 8:00 AMRAP 10 Lunge and Twist 20 Line Jumps 10 Ring Rows 3 Inch Worms 10 PVC Pass Throughs 10 Air Squats SKILL: Every :90 for 6:00 (

WARM UP: :30 drills X 2 Jacks Good mornings Seal Pass throughs OH squats Push ups Right leg lunge to instep Left leg lunge to instep SKILL: Post WOD cash