WARM UP: 9min EMOM Min 1- CTC run Min 2- :45 row Min 3- :30 hollow hold SKILL: Teams of 3 Complete following 3000m Row + 1200m Run WOD: 10min

WARM UP: X2 20 JJ 10 Lunge to instep 5 inchworm+pushup :15 top ring hold :15 bottom ring hold SKILL: 4 Supersets 8 Bench press 8 Strict pull ups WOD:

WARM UP: 3:00 Jump rope 3 sets 12 Banded GM 6 Tempo push ups SKILL: 8:00 EMOM 3 Deadlift @80% 1RM 5 Burpees over bar WOD: Annie with a twist

WARM UP: Plyos SKILL: Into WOD WOD: 5 rounds: 400 meter run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 minute rest  

WARM UP: Plyos SKILL: Into WOD WOD: Partner Deck of Death Hearts : Synchronized Push-ups Diamonds : Synchronized pull-ups Spades : Synchronized Air Squats Clubs : Synchronized V-ups Joker #1

WARM UP: 9:00min EMOM Min 1: :45 sec row Min 2:  12 PVC OHS Min 3:  3 Wall walks SKILL: POST WOD Tabata ( :20/:10 ) 2 Rounds of Each

WARM UP: 2 Rounds 10 Wall squats with band Monster band walks Laterally 20 steps ( R/L ) Monster band walks forward/backward 20 steps ( F/B ) SKILL: 3 x

WARM UP: :30 drills (x2) Air squats Good mornings Inch worms Push ups Straight leg sit ups (:30 rest – explain the next movement) Ring Dips + :02 hold at

WARM UP: CTC Run 20 Kicks (total) 20 Walk Lunges (total) 20 Pelvic Raises 20 KB russian swings 20 Squats SKILL: 8:00 EMOM Odd: 3-5 Wall Walks Even: 12-16 Russian

WARM UP: 10 Lunge to instep 10 Wall squats 10 push ups 10 Knees above hips :30 bottom squat hold X2 SKILL: Every 2:00min for 10:00 5 Back squats @70%