WARM UP: 200m run 20 Jumping Jacks 20 Seal Jumps :30 Bar Hang 15 Knee above hips 15 PVC Pass Throughs 15 Ring Rows 5 Burpees 3 Wall Walks SKILL: Pull-up Complex Pick one of the two and complete 3 sets: A. 3-5-7 of Strict Pull-up + CTB +  Pull-up B. 3-4-5 of Chest to

WARM UP: 2 Rounds: 10 Pass thru 10 Good Morning 10 Lunge with PVC OH 10 Straight Legged Sit up SKILL: 6:00 EMOM 3 TnG Deadlifts 20 Double Unders WOD: For Time: 3 Rounds of: 20 WBS 200m Run 2 Rounds of: 20 WBS 400m Run 1 Round of: 20 WBS 1000m Run  

WARM UP: 400m run 6 Inch Worm + 2 Push Ups 15 Pelvic Raises 10 Single Leg Pelvic Raises 10 Cross Body Taps 10 Lunge + Twist 10 Reach Throughs SKILL: 8:00 EMOM of: (3+1) Push Jerk + Split Jerk WOD: 12:00 Ladder 2-4-6-8…. CTB Pull-ups Slam Ball Over the Shoulder Box Jumps

WARM UP: 200m Run 12 Lunge with twist 12 SLSU 12 PVC Pass through :30 Bar Hang SKILL: 8:00 EMOM M1: Shuttle Run M2: 2 Wall Walks + 4 shoulder taps M3: 10 Thrusters with Barbell M4: 15 Russian KBS WOD: 3 Rounds: 12 HSPU 12 Thrusters 12 Pull-ups 12 Deadlifts 12 KBS 12 V-ups

WARM UP: Plyos SKILL: Into WOD WOD: Team Of 4 For Time 4K Row 100 Russian Twists 100 Cal AD 200 Air Squats 300 V-ups

WARM UP: 10 Lunge to Instep total 5 Inch Worm + 2 Push up 10 Side Lunges total 5 Baby Squats 10 PVC Pass Throughs 10 PVC Good Mornings SKILL: For Time: 150 Double Unders 100 Ab Mat Sit-ups 50 Burpees WOD: 10:00 AMRAP 7 Deadlifts 14/10 Cal Row 21 WBS

WARM UP: :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Squat hold Zercher Squats PVC Pass Throughs SKILL: Into WOD WOD: For Time: (25:00) 200m Slam Ball Carry 15 OHSQ 200m SB Carry 30 BSQ 200m SB Carry 45 Push-ups 200m SB Carry 60 KBS  

WARM UP: 200m Run 3 Rounds: 8 Good Mornings + Plate 8 Ring rows 8 Straight Leg Sit-ups 8 Push Ups 1 Wall Walk + 10 Shoulder Taps SKILL: 10:00 EMOM Odd: 3/2 Burpee muscle up Even: Rest WOD: “DT” 5 RFT 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks  

WARM UP: Fence Drills 2 Rounds: 10 Squat Jumps 10 SLSU 5 Inch Worm + PU SKILL: Into WOD WOD: For time: 400m Run 50 TTB 400m Run 40 Front squats 400m Run 30/20 Calories Bike 400m Run

WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: 5:00 Foam Roll: 5:00 Group Stretching WOD: 25:00 EMOM M1: 15/12 Calories on Rower M2: 30-50 Double Unders M3: 15-20 Russian