WARM-UP: PVC Complex 10 PVC GM 10 Pass throughs 5 FIG 8 10 PVC OHS 10 Ring rows X 2 Burgner BB WU SKILL: Build over 10:00 Hang Power Snatch

WARM-UP: 10 LHPU :30 Bar hang :15 Ring hold :15 Bottom ring hold :30 Handstand hold X 3 Group Shoulder stretch SKILL: 10 Min EMOM Min 1- 3 Push Jerks

WARM-UP: Plyos Skill: 3 x 200m Sprint on the Rower WOD: 24:00 EMOM Min 1: 10 FSQ (115/75) Min 2: 200m Run Min 3: 15 Push-ups Min 4: 12 T2R

WARM-UP: Plyos SKILL: Teams of 2 Complete 400m SB Carry 400m Run 800m SB Carry 800m Run * on 400m alt every 200m * on 800m alt every 400m WOD:

WARM-UP: 400m Run 3 Rounds of Cindy 5 pull ups 10 Push ups 15 Air squats WOD: 20 MIN AMRAP 15 Calories Row 15 Box jumps (24/20) 15 KB Goblet

WARM-UP: CTC 20 Kicks CTC 20 Pelvic raisies CTC 20 Scorpions CTC 20 Lunges CTC 20 Air squats SKILL: :90 Quad smash each side with barbell :90 Calf smash each

WARM-UP: 10 Pass throughs 5 Fig 8 ( each ) 10 Ring rows 8 Push ups w/3 sec descend :30 Bar hang :30 Handstand hold X2 SKILL: Super Set 10

WARM-UP: Fence Drills X 2 10 Wall squats 10 Lunge to instep 10 Inch worms SKILL: Every 2 mins for 10:00 (5 sets) 3 Rep Back Squat :05 hold in

WARM-UP: :30 Second drills Air squats Good mornings Push ups SLSU Inch worms Plank hold X 2 SKILL: 10 min EMOM Min 1- 10 BB Good Mornings ( 95/65 )

WARM-UP: Quick plyos to prep for WOD Inside: 10 Inch worm + PU :15 Ring support hold :15 Bottom hold :30 Bar hang SKILL: 5×5 Ring Dips (rest 1:00) WOD: