WARM UP: Plyos 3 Rounds of Cindy BB WU SKILL: Set up for WOD WOD: 5 RFT 200m Run 10 Squat clean ( 115/75 ) 15 KB swings (24/16kg) 200m

WARM UP: 3 Rounds: 1:00 Row 10 PVC Pass Through 10 KBS 10 Goblet Squat BBWU CTB WU SKILL: 18.5 is 11.6 – 7:00 AMRAP 3-6-9-12-15…> Thrusters (100/65) Chest-to-Bar Pull-ups

WARM UP: 9:00 EMOM Warm Up: M1::30 Row M2: 12 Plate GTO (15/10) M3: 10 Walking Lunges+ 5 Push Ups SKILL: Post WOD mobility WOD: 25 Min EMOM Min 1:

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 Stretch SKILL: Every 2:00 for

WARM UP: CTC run ( before each movement ) 20 Pelvic raises 20 Lunges 20 Scorpions 20 Air squats 10 SLSU + 10 Push-up SKILL: CrossFit Baseline 500m Row 40

WARM UP: 2 Rounds Monster Walks 10 Wall Squats w/band BBWU SKILL: Every :90 for 12:00 (8 sets) 2 Cleans @ 85% of 1RM Clean WOD: For Time 3 Rounds

WARM UP: 2 Rounds Monster Walks 10 Wall Squats w/band BBWU SKILL: Every :90 for 12:00 (8 sets) 2 Cleans @ 85% of 1RM Clean WOD: For Time 3 Rounds

WARM UP: 3 X Fence drills 10 Jump squats 10 SLSU 10 GM SKILL: ME for 3:00 DU and SU WOD: 6 RFT (24:00 cap) 15 OHS (105/75) 15 Box

WARM UP: 200 M Run Plyos BBWU SKILL: Set up for WOD WOD: Cindy full of Grace 3 Rounds 10 Clean and jerks ( 135/95 ) 3 rounds of Cindy

WARM UP: 400m Run 10 Lunge to Instep 10 Lunge and twist 10 Side Lunges 10 Reach Throughs 2:00 Bike SKILL: 18.4 – (9:00) 21-15-19 Deadlifts (225/155) HSPU -then- 21-15-9