WARM UP: Plyos SKILL: Into WOD WOD: 3 RFT 10 Thrusters @95/65LBS, 10 Sumo deadlift high pulls @95/65LBS, 10 Push jerks @95/65LBS, 10 Overhead squats @95/65LBS, 10 Front squats @95/65LBS.

WARM UP: 400m Run 2 Rounds: 10 Lunge to Instep total 5 Inch Worm + 2 Push up 10 Side Lunges total 5 Baby Squats 10 Front Squats with Barbell

WARM UP: 3:00 Jump Rope PVC: x 2 10 Pass thru 10 Good Morning 10 Lunge with PVC OH 10 BSQ 10 SLSU SKILL: 10:00 EMOM ODD: 6 Alternating Dumbbell

WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL:

WARM UP: 20 Jumping jacks 20 Seal jumps 20 Lunge Jumps 3 Laps around the gym 3 Rounds of: 5 Pull ups (no bands) 7 Push ups 9 Knee above

WARM UP: 8:00 AMRAP 5 Calorie Bike 5 Burpee Broad Jump 10 PVC Pass Throughs ————————– 5 Part Hips as Class SKILL: Every 3:00 for 15:00 3 Back Squat at

WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge and twist 10 Light Russian KBS 10 Light American KBS

WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of 2 ( 35:00 ) 800m Run (Alt 400m ) 30 Power Clean and jerks ( 165/115 ) 30 Synchronized

WARM UP: 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 Burpees over a friend 5 Squats 5 Jumping squat 10 Thruster w/pvc SKILL: 10 Min

WARM UP: 2 Rounds: C2C Run 5 Inchworms + 1 push up 10 Baby Squats 10 Lunges 5 Strict pull ups SKILL: 3 x Superset 10 Bulgarian split squats (