WARM UP: 400m Run 2 X 10 Banded pull-parts 10 Banded sto 10 Banded starfish 10 Ring rows SKILL: 3 Sets of 10 Bench press

WARM UP: Fence Drills X 2 5 Inch worm + 3 push ups 10 SLSU 3 Wall walks 10 Banded GM SKILL: “Diane” (10:00) 21-15-9

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 5 Drop squats- 4 inch (above parallel) 5 Drop

WARM UP: Plyos SKILL: Into WOD WOD: “PHEEZY” 3 rounds: 5 front-squats @165/115LBS, 18 pull-ups, 5 deadlifts @225/155LBS, 18 toes-to-bar, 5 push jerks @165/115LBS, 18

WARM UP: Plyos SKILL: Set up WOD WOD: Team of 3 25:00 AMRAP 100 Cal Row 45 Thrusters (75/55) 100 Cal Row 45 Thrusters (95/65)

WARM UP: 2 Rounds Monster walks 20 Right 20 Left 20 Backwards 15 Squats with red band SKILL: Set up for WOD WOD: For Time

WARM UP: CTC before each movement 20 Pelvic raises 20 Straight leg kicks 20 Air squats 20 Walking lunges 20 Scorpions SKILL: Turkish Get-up (

WARM UP: Plyos SKILL: Complete 3 rounds of following 400m Run ME Pull ups Rest 1:00 WOD: For Time: (15:00) 50-40-30-20-10 Hang Power Snatch (65/45)

WARM UP: 2x’s :30 drills Squat Hold Air Squats Lunge to instep R Lunge to instep L Push Ups Free Stretch 1min SKILL: Back Squats