WARM UP: 2 rounds: 1:00 Row 5 Inchworms 5 Tempo Push ups (:03 down, :01 bottom hold, regular up) 5 Burpees 10 GMS 10 Wall Squats SKILL: 4 X 500m

WARM UP: 10:00 AMRAP 10 Calorie Bike 10 BB GMs 10 BB BSQ 10 BB PP 10 Banded Face Pulls 6 Burpees SKILL: Every 2 Minutes for 8 Minutes 8

WARM UP: 2 Rounds 10 Banded KBS (use normal KB weight W/red band) 10 Walking lunges 10 GMs 10 Ring Rows SKILL: Rope climbs WOD: 10 Min AMRAP 5 KBS

WARM UP: CTC 20 Monster walks in all directions with red band 20 Pelvic tilts with red band 10 Squats with red band 10 WBS with red band 5 Burpees

WARM UP: 25 Single unders :30 Bottom squat hold 10 Squats with arms reaching overhead 25 Single unders R 25 Single unders L :10 Top of ring support :10 Bottom

WARM UP: 200m Run 50ft Bear Crawl (red pole to red pole is 25ft) 3 Forward rolls 25ft Crab walk 3 Forward rolls 25ft Duck walk 2X 10 Ring Rows

WARM UP: Plyos SKILL: Set up for WOD WOD: 3 Rounds 7:00 AMRAP 10 DB Man Makers Over a Box (20/35) CTC OH DB Walk (20/35) 20 DB Shoulder Rack

WARM UP: CTC Run 5 Traveling Inchworms 10 Hollow/Arch Swings 15 Squats 10 BB Hang Power Cleans 10 BB Front Squats SKILL: Into WOD WOD: “Tama” 800m Single Arm Farmers

WARM UP: CTC Run 30 Banded pull apart 10 Banded starfish 10 Banded shoulder press 10 Push-ups 10 Zercher Squats w/slamball SKILL: 3 Rounds, not for time 4 Bench Press

WARM UP: 2:00 Bike 2:00 Jump Rope :60 Downward dog stretch :30 R Lunge to instep :30 L Lunge to instep 20 Ice Skaters 10 Good Morning with plates (25/15)