WARM UP: Complete 1 of each: 10 Calorie Row 10 Calorie Bike 400m Run 2 Rounds: 5 Inch Worm + Push up 10 Straight Legged

WARM UP: 200m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs

WARM UP: Warm UP 8:00 EMOM: M1: Row M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep SKILL:

WARM UP: 400m Run PVC: 10 Pass thru 10 Good Morning 10 FSQ 10 Lunge with PVC OH 10 SLSU :30 Handstand Hold :30 Bar

WARM UP: 200m Run Plyos SKILL: Set up for WOD WOD: 25min AMRAP 50 Wallballs (20/14) 50 KB swings (24/16kg) 40 Box jumps (24/20”) 40

WARM UP: Fence Drills :30 Squat Hold 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: 8:00 EMOM 2 Squat Snatches @80% of 1RM WOD:

WARM UP: Plyos SKILL: Set up for WOD WOD: 20 Min AMRAP 5 Deadlfits 5 Hang power cleans 5 Front squats 5 Back squats 200m

WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips SKILL: Set up for WOD WOD: 8:00 AMRAP 5 Box

WARM UP: 200m Run 30 Jumping Jacks 30 Seal Jumps 10 Walking Lunge and Twist 10 Spider Walks :30 Bar Hang 15 Knee Above the

WARM UP: 2:00 Jump Rope 1 CTC Run 10 Russian Swings 5 Inch Worm+ Push Up 1 CTC Run 10 Lunges w/ KB 10 Lunge