WARM UP: 4 Laps Burpee Broad Jump 3 Wall walks to 10 shoulder taps 2 X: 10 Wall squats 10 Seated ring pull up 10 Drop Lunges (5R/5L) SKILL: 5

WARM UP: Plyos SKILL: Set up for WOD WOD: 28:00 AMRAP TEAMS OF 2 40 STO (115/75) 40 Burpees 40 Box jumps (24/20) 120 DUs 400m Run @0:00, 7:00, 14:00,

WARM UP: 3 Rounds: CTC Run 3 Inch Worms + Push-up 8 Box Jumps (any height) 10 Wall Ball Shots to 10’ :30 Bar Hang 10 Hollow/Arch Swings 15 Ring

WARM UP: 2 x 20 Monster Walks in all directions 200m Run Fence drills 15 Squats w/ red band below knees 12 Jumping Lunges 10 Burpees 3 Sets of: 1

WARM UP: 200m Run 2 Rounds: 10 Squats 10 Push ups 5 Inchworms :20-:30 Ring support hold SKILL: ME Ring Dips Then 1 set of ring dips at 50% of

WARM UP: 2X 1 CTC 25 Penguin jumps 10 Hollow to arch rolls (5 R/5 L) 15 Banded wall squats 10 Downward dog HSPU Together: :10-:20 Chin over bar hold

WARM UP: 200m Run 5 Walking inch worms 5 Burpees 5 Squats 5 Jumping squats 5 Downward dog HSPU SKILL: 5 Sets of: 2 Push-Press + 4 Push-Jerk + 6

WARM UP: 3 X 100m Row 10 Squats 10 Push ups 10 Lunge to instep 10 Romanian DL with PVC SKILL: Clean Complex 5 Sets of 1 Clean DL +

Class will be canceled come join the festivities!!!  

WARM UP: Plyos 3 Rounds of: 5 Ring Row 5 Wall Squats 5 Burpees SKILL: Pull-up Complex Pick one of the two and complete 3 sets: A. 3-4-5 of Strict