WARM-UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support SKILL: 6

WARM-UP: 1 Shuttle Run 15 Good mornings 2Xs: 15 Squats with a 15lb plate 15 Push-ups 15 Sit ups 3 Wall Walks SKILL: Shoulder Taps

WARM-UP: 200m Run Outdoor Plyos 10 Lunge to instep WOD: 10:00 to complete: 20 Back Squats (135/95) – 45% roughly 20 Back Squats (155/105) –

WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig (click link to learn more! great drill

WARM-UP: 3X: 200m Run 10 Squats 10 Ring Rows 3 Wall Walks Hip Stretch SKILL: 10:00 EMOM 1 Clean and Jerk *build to a max

WARM-UP: 400m Row (easy) 5 Inchworms with a push up X2 8 Lunges with a twist (each) 10 knee above hip on bar SKILL: Rowing

WARM-UP: 3:00 Jump Rope 1 Set of Fence Drills 2X: 1:00 Couch stretch, each side 15 Wall Squats w/ red bands :15 Ring Support at

WARM-UP: Plyos X2 10 Push ups 10 Sit ups 10 Squats ME L-sit on Rings/or Ring Support Stretch SKILL: Every 2:00 for 12:00 3 BSQ

WARM-UP: Plyos Group Stretch WOD: 25:00 AMRAP 15- KB SDHP (32kg/24kg) 10- Burpees 15- V-Ups C2C sled sprint

WARM-UP: 200m Run Plyos WOD: Teams of 4 10:00 to Complete: 800m Run together 30 Burpees together 12:00 to Complete: Build to heavy Power clean+