WARM UP: 200m Run 10 Lunge to instep 5 Walk walks 10 Wall squats 5 Burpee broad jumps SKILL: Not for time 3-4 rounds 1-3

WARM UP: 4x Shuttle Runs SKILL: Into WOD WOD: 3 Person WATERFALL AMRAP 24:00 C2C Sled Push 10 SB 30 Russian Twists 10 BXJ

WARM UP: Plyos SKILL: 12 Min EMOM M1: 8-10 HSPU M2: 1 Shuttle run WOD: “Scotty Deem” SAFD fallen firefighter AMRAP in 11 Minutes 5

WARM UP: 20 Jumping Jacks 20 Seal jumps C2C Run PVC shoulder work: SKILL: 8 Min EMOM 3 Power Snatch 30 DU WOD: ONLINE AGE

WARM UP: 200m Run Plyos SKILL: Pistol work WOD: 20:00 AMRAP 20 Burpees 20 Wall Ball Shots 20 V-ups

WARM UP: Rounds: C2C Run 20 Seal jumps 10 Reach throughs 3 Inchworms + 3 Push up :30 Bar Hang 10 Hollow to arch swings

WARM UP: 2 Rounds: 1:00 Jump rope 5 Walking inchworms 10 Dynamic GMs SKILL: 3 rounds not for time 2 C2C Sled pushes :30 Ring

WARM UP: 2 Rounds: 1 Shuttle run 10 Lunge to instep 10 Ring rows 10 Wall squats SKILL: Every 2:00 for 10:00 1 Clean Pull

WARM UP: 400 m run Plyos 400 m run SKILL: BB Warm Up WOD: 24 min AMRAP 200 meter run 12 Box Jumps 9 SDLHP

WARM UP: :45 work/:15 Transition (x2) M1: Bike M2: 10 Monster Walks M3: :15 Bar Hang + 10 knee above hips M4: 10 Hip Squat