WARM UP: 1 set of fence Drills 10 Lunge to instep 10 Push up hold, jump to squat 5 Burpees 10 Squats 10 Ring rows SKILL: Back Squats 4 sets

WARM-UP: Plyos SKILL: Into WOD WOD: Mini “SCOOTER” With Partner, share the reps anyway for 30:00: 30 Step-ups 15 Pull-ups 15 Push-ups 100-meter sprint Then, 5 minutes to find a

WARM UP: 400m Run 2 X:: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings SKILL: Barbell warm up WOD: For Time: 30 Power Snatch

WARM UP: 8:00 EMOM: M1: 7 Inch Worm + Push Up M2: 7 Burpee Broad Jumps M3: Lunge to Instep (:30 each side) M4: 10 Barbell Thrusters SKILL: Into WOD

WARM-UP: 400m Run 2 X 10 banded pull-parts 10 banded sto 10 banded starfish 10 ring rows SKILL: Superset ( 12:00 ) 4 Sets Bench Press X 10 reps +

WARM UPS: Plyos Banded GM 3 x 10 SKILL: Every 2:00 for 12:00 min complete 5 Deadlifts + 6 Burpee box jump WOD: 4 RFT 7 Push Jerks 14 V-ups

WARM-UP: 3Min Jump rope 2 rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support SKILL: Flight Simulator (12:00)

WARM UP: Plyos SKILL: Straight to WOD WOD: EMOM # 1 x 4 M-1 ME for :45 pull-ups M-2 ME for :45 push-ups M-3 ME for :45 30 AS 3:00

WARM UP: CTC before each movement 20 Pelvic raises 20 straight leg kicks 20 AIr squats 20 walking lunges 20 Scorpions SKILL; Junk yard dog WOD: Teams of 2 800m

WARM-UP: 20 Monster Walks Fence Drills 20 Jumping Jacks 20 Seal Jumps 10 Lunge to Instep 20 Pelvic Raises :30 Handstand Hold 15 Good Mornings 10 Burpee Broad Jumps 15