WARM UP: 200m Run 15 Ring rows 10 Air squats 5 Burpee broad jumps 10 Jumping squats 15 Ring rows SKILL: Superset 4 Rounds: 12 Seated Box Jumps 16 Bent

WARM-UP: 3:00 Foam roller thoracic warm up 3 Rounds 10 Wall squats 10 Push ups 1:00 Jump rope SKILL: Clean Complex 5 Rounds of Clean DL + Power Clean +

WARM-UP X 3 5 Cal AD 10 GM 10 Air Squats 10 Push-ups 10 Sit-ups Shuttle Run SKILL: Straight to WOD WOD: EMOM 1 (15:00) M-1 : 10/8 Cal AD

WARM-UP: CTC before each movement 20 Kicks 20 Pelvic raises 20 Air squats 20 Lunges 20 Scorpions SKILL: Straight to WOD WOD: Waterfall Teams of 3 / 4 4 RFT

WARM UP: 200m Run 2 x 10 Pass throughs 5 Fig 8 ( each ) 10 Strict press 10 Push press 10 Push jerks SKILL: Every 2 Mins for 15min

WARM-UP: 30 sec drills X 2 Jumping jacks Wall Ball Shots Lunge to instep ( R ) Lunge to instep ( L ) Knee above hips Ring rows SKILL: Rope

WARM-UP: 1 Shuttle Run 5:00 Coach Stretch 2 Rounds: 3 Inchworms + 3 Push-ups : 15 sec ring support hold : 15 sec bottom hold 10 Ring rows SKILL: Find

WARM-UP: 200m Run :60 Couch stretch :30 Bar Hang 10 Squats with red band Monster walks SKILL: 3 Supersets of: 6 KB Bulgarian Split Squats 15 OHSQ with empty barbell

WARM-UP: 200m Run Fence drills X 2 10 Squats with plate 10 OH plate lunge 10 Lunge to instep 5 Inchworms+push up SKILL: Every :90 for 9:00 5 Back squats

WARM UP: 8:00 Plyos 200m Timed sprints 1:00 Jump Rope Warmup 3x ME DU SKILL: Straight to WOD WOD: 3:00 Amrap 1:00 Rest For 7 Rnds 30 DU or 60