WARM UP: 1 Set Fence Drills 6 Burpee Broad Jumps 8 Vertical Ring Rows 10 Lunge To Instep 6 Burpee Vertical Jumps 8 Squats 10 Lunges Stretch: Forearms and hips

WARM UP: 300m Row 400m Run Pole Game 10 PVC Pass Thru 10 PVC Front Squats 10 PVC Push Press 10 PVC Thrusters 10 PVC OHS against rig :30 Hollow

WARM UP: CTC 5 Burpees 5 Burpee Broad Jumps CTC 15 Squats With Red Band 10 Good Morning With Red Band CTC 10 Light American KBS 10 Box Jump SKILL:

WARM UP: Death by burpee to plate Start at 3 burpees to plate and add by 1 EMOM 10 Rounds SKILL: Set up for WOD WOD: WOD 8 RFT 200m

WARM UP: 30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: 12:00 on Rower Teams

WARM UP: 200m Run 20 Pelvic Raises 10 Single Leg Pelvic Raises (each) 10 Kicks on ground (each leg) 5 Inch Worm + PU 10 Walking Lunges 10 Side Lunges

WARM UP: 200m Run 20 Jumping Jack 20 Seal Jumps 10 Bignall stretch 10 PVC Pass through 5 PVC Push Press 5 PVC Push Jerk SKILL: Every 2:00 for 12:00

WARM UP: 20 Calorie Row 10 Calorie Bike 2 x CTC Run 5 Inch Worm + 3 Push-ups SKILL: “Randy” For Time: 75 Power Snatches (75/55) WOD: 20:00 AMRAP 25/20

WARM UP: 200m Run 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Side Lunges *15 FSQ with the Wall Ball *15 FSQ with Barbell SKILL: 15:00 to Build