WARM UP: Plyos SKILL: Set up for WOD WOD: 5 RFT 10 Cal Assault Bike 16 Single Arm Alt. DB PJ (50/35) 16 Pull Ups

WARM UP: 2x’s: 20 Jacks 20 Seal 10 Air Squats 5 Squat Jumps 5 Push Ups w/:03 negative 5 inch worm to push up 10

WARM UP: :30 drills Speed Skaters Skaters Pass Thru Fig 8 Thrusters w PVC Good Mornings w/PVC Plate GTO Thrusters w/Plate Good Morning w/ PLate

WARM UP: Plyos SKILL: Into WOD WOD: “Kelly” 5 RFT 400m Run 30 Box jumps (24/20) 30 Wallballs (20/14)

WARM UP: 300m Row 10 Lunge to Instep 5 Inch Worm + PU 10 Burpee Broad Jump BBWU SKILL: Barbell Cycling Work 2 Sets of

WARM UP: 200 M Run Grab light KB and PVC 2x’s: 10 Pass Thru 10 Fig 8 10 GM 5 Russian Swings 5 American swings

WARM UP: 400m run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Jump Squats 10 Wallballs :20 bar hang 15

WARM UP: 10 Cals bike 10 Reach throughs 30 Banded good mornings BBWU 15 Good mornings 15 RDL SKILL: 12 min to build to 5RM