WARM UP: 1 Shuttle Run 3 rounds 5 Baby Squats (not rushed) 5 Ring Rows 5 Burpees 20 reps of each Monster Walk SKILL: Every

WARM UP: 200m Run Plyos SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Sit ups 20 Push-ups 10 Pull-ups WOD: 8 Min AMRAP 15

WARM UPP: 2x :30sec Squat hold Airsquats Lunge to instep R Lunge to instep L Push ups Handstand hold Bar Hang SKILL: 8 Min EMOM

WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of Two 30 Cleans (135/95) 200m Run 30 Bench press 200m Run 30 Squats 200m

WARM UP: 200m Partner Run w/red band 10 Partner Push ups 10 Synchronized air squats CTC Partner Carry (each) 20 (total) Partner weighted squats 20

WARM UP: PVC: 10 Pass thru 10 Fig 8 10 GM 5 PVC FSQ 5 PVC Push press 10 PVC Thrusters 10 PVC OHS SKILL:

WARM UP: 2 Rounds 1:00 Jump rope 150m Row 10 Ring rows 10 Hollow/arch 5 Seal rocks :30 Pec stretch SKILL: ME Pull up test

WARM UP: 2 rounds: Shuttle Run 10 Lunges 5 Inchworms 5 Burpees 3 Wall walks 3 Downward dog stretch to cobra SKILL: Handstand Practice WOD:

WARM UP: 200m Run 10 Lunge to instep 10 Wall Squats 5 Burpees 10 Lunges 10 Side Lunges SKILL: CrossFit Total: (12 Mins per station/36:00

WARM UP: 200m Run 10 Lunge 2 instep 10 Wall squats 5 Burpees 10 Lunges 10 Side Lunges SKILL: Option #1 CrossFit Total 12min per