WARM-UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every :90 for 9min (6 sets) 3 Back Squats w/ :05 negative WOD: Open

WARM-UP: 4X CTC Run 5 BP Broad Jump 5 Jump Squats For Height SKILL: Weighted Box Jump Drills W/DB WOD: 3 Person WATERFALL 400m Row 20-Zercher Hold slam ball box

WARM-UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips SKILL: Nutrition REBOOT Baseline 3:00 ME GTO (2:00 rest) 3:00 CTC Shuttle run (2:00 rest) 2:00

WARM-UP: 200m Run 30 Jumping Jacks 30 Seal Jumps 10 Walking Lunge and Twist 10 Spider Walks :30 Bar Hand 15 Knee Above the Hips SKILL: Into WOD WOD: Open

WARM-UP: 1 C2C run 10 Russian Swings 5 Inch Worm+ Push Up 1 C2C run 10 Lunges w/ KB 10 Lunge to Instep 1 C2C Run 10 Goblet Sq 10

WARM-UP: 3 Rounds 5 Baby Squats 5 Ring Rows 5 Burpees SKILL: Teams of 3: (15min cap) 150 Calories on Bike as a Team P1: ME Calories on Bike P2:

WARM-UP: 200 M run PVC Warm Up: Pass thru Fig 8 OHSQ SKILL: Every 2min for 10min 3 Position Snatch Complex Hip + Hang + Full WOD: 12 Min AMRAP:

WARM-UP: 2x’s :30 drills Squat Hold Air Squats Lunge to instep R Lunge to instep L Push Ups Free Stretch 1min SKILL: 12:00 to complete: 5×5 Back squats WOD: 15-12-9-6-3

WARM-UP: 3X 5- Inch Worms 5- Burpees 5- Knees To Elbows C2C Run SKILL: Straight to WOD WOD: Teams Of 3 1- 1600 M Row W/ Teammate Plank Hold 2-

WARM-UP: 200m run X2 :30 Drills Lunge and twist Inch Worms Downward Dog Side Lunges Squat Hold Squats SKILL: Straight into WOD WOD: 17.1 Open WOD For Time 10 –