WARM UP: 1 set of fence Drills 10 Lunge to instep 10 Push up hold, jump to squat 5 Burpees 10 Squats 10 Ring rows

WARM UP: 2 Rounds 10 Pass throughs 10 Fig 8 10 Ring rows :10 top ring hold (USE BOX TO MODIFY) :10 bottom ring hold

WARM UP: 2 Rounds 15 Air squats Arm circles 15 GM 10 Push ups ( 5 slow, 5 normal ) 10 Pass throughs :30 Bar

WARM UP: Plyos SKILL: Set up for WOD WOD: For Time: 50 WB 15 C&J (135/95) 100 DU 500m Row 20/15 Cal Ass. Bike 500m

WARM UP: Plyos: 10 Burpee Broad Jumps 10 Inch worm to push up 10 Russian KBS SKILL: Set up for WOD WOD: 5 Rounds 400m

WARM UP: PVC: 10 Twists (upright) 10 Speed Skaters 10 Pass Thru 10 Fig 8 10 Good Morning 10 Baby Squats 10 Squat Jumps 5

WARM UP: 400 M Run Fence Drills 2x’s: 10 Ring Rows 10 Push Ups3 15 Air Squats 2 Wall Climb + 6 shoulder taps toal

WARM UP: 8:00 AMRAP 150 M Row 10 Ring Rows with shoulder blades back tight the entire time 10 No thigh push Ups 10 Baby

WARM UP: 1 Min bike 10 Pass thru 10 PVC Thrusters 10 Good Mornings 10 Baby Squats 10 Russian Swings 10 American Swings 10 Goblet