WARM UP: 200 m run 2 X 10 PVC pass throughs 10 Fig 8 10 Push ups 20 Banded pull aparts SKILL: Bench Press 4 X 8 Load each set

WARM UP: CTC before each movement 20 Kicks on back 20 Walking Lunges 20 Ring Rows 20 Squats 10 Burpees SKILL: Barbell Warm-up WOD: “T.U.P.” 15-12-9-6-3 Power Cleans Pull ups

WARM UP: 400M Plyos SKILL: 1 Mile Run WOD: Teams of 2 For Time 100 Cal AD 50 WBS 50 MB Linges 50 Push-ups 50 Kick Downs 50 Push-ups 50

WARM UP: C2C Run :30 Bar Hang C2C Run 1:00 Jump Rope C2C Run 20 Air Squats C2C Run 10 Inch Worm+Push Up SKILL: Straight into WOD WOD: For Time:

WARM UP: 2 Rounds: 10 Cal Bike 10 Russian Swings 10 American Swings 10 Ring Rows 5 Burpees SKILL: Banded Stretching: Hips and shoulders WOD: Double TABATAS (25 min) :40

WARM UP: 1 set fence drills 10 Squats with Wallball 10 inch worm+push up 10 Lunge to instep 10 SLSU SKILL: 7 Min EMOM 2 Heavy Thruster *from ground 3

WARM UP: Plyos SKILLS: Alternating with a partner: 800 M Run 600 M Run 400 M Run 200 M Run WOD: 3 Rounds for Time: 16 Kettlebell Alternating Step Up’s

WARM UP: 200m Run 20 Jumping Jack 20 Seal Jumps 10 Lunge to Instep 5 Inch Worm + PU 30 Banded Pull Aparts 10 “Power Y” with the band SKILL:

WARM UP: Plyos SKILL: Death by T2B WOD: 25:00 EMOM M1 – 20 SB over the bar throws M2 – 20 Banded Tri Pull Downs M3 – 20 Jump Squats

WARM UP: 2 rounds 150 M Row 5 Strict Pull ups/ring rows 5 Inch Worm 10 push ups 10 Banded Squats SKILL: Seated DB Shoulder Press on 12in Box: 15-12-10-8