WARM UP: :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Single Leg Pelvic Raise (Right) Single Leg Pelvic Raise (Left) Squat hold

WARM UP: 8:00 EMOM M1: Shuttle Run M2: 2 Wall Walks + 4 shoulder taps M3: :45 sec row M4: 15 Russian KBS SKILL: Team of 3 Complete (18:00) 2400m

WARM UP: PVC X 2 10 Pass thru 10 Good morning 10 front squats 10 Push Press 10 Thrusters Stretch SKILL: Set up for WOD WOD: The Bear Complex Without

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

WARM UP: 400m Run 1 Set of Fence Drills 10 Lunge to Instep Light KB – 20 Russian Swings – 20 American Swings – 20 Goblet Squats 10 PVC Pass

WARM UP: Plyos SKILL: Set up for WOD WOD: 25:00 EMOM 15 DB PP (55/35) 15 Over Shoulder MB Throws 10 BP 15 C2B Pull-ups 15 Sit-ups  

WARM UP: 200m Run Plyos SKILL: Junk yard dog! WOD: 3 RFT (30:00) 500m Row 25 Hand-Release Push-ups 50 Air Squats 400m Run

WARM UP: 3 Rounds: 8 Good Mornings + Plate (15/10) 8 Ring rows 8 Straight Leg Sit-ups 8 Push Ups 1 Wall Walk + 10 Shoulder Taps SKILL: 10 min

WARM UP: CTC before each movement 20 Pelvic raises 20 Straight leg kicks 20 AIr squats 20 Walking lunges 20 Banded GM SKILL: Rope Climb Review WOD: For Time: 8