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

WARM UP: 12min EMOM Min 1 : CTC run Min 2 : 10 Russian swings+5 Push ups Min 3 : 10 Wall squats+3 burpees SKILL:

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs

WARM UP: 200m Run 2 x Monster walks 10 Monster band squat with elbows in FSQ position. 5 Inchworms w/calf stretching in middle :30 Hollow

WARM UP: 1 Shuttle Run 3 rounds -5 Baby Squats (not rushed) -5 Ring Rows -5 Burpees 20 reps of each Monster Walk: Left, Right,

WARM UP: Plyos SKILL: Into WOD WOD: 3 Person Team Follow the Leader 24:00 AMRAP C2C Sled Sprint (50/80) 15 SB SU (20/30) 10 Pull-ups

WARM UP: Plyos Fence Drills 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats SKILL: Team Relay 20/15 Calories on Bike

WARM UP: Plyos Fence Drills 3 Rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats SKILL: Team Relay 20/15 Calories on Bike

WARM UP: 9:00 AMRAP 1:00 Bike 10 Lunge to Instep 3 Inch Worms + 3 Push-ups 10 PVC Pass Throughs 10 PVC OHSQ SKILL: Open