WARM UP: 2 rounds: 200m Run 10 Lunge to instep 10 Ring rows 10 Hollow/Arch swings 10 Hollow body rocks 10 Super man lifts 5

WARM UP: 3 rounds: C2C Run 1 Wall walks + 10 Shoulder taps 5 Frog walks 5 Squats 5 Jumping squats 3 Burpees SKILL: Every

WARM UP: 3 Rounds: 150m Row 10 Light american KB swings to a :01 pause overhead 10 Goblet squats 10 PVC squats against rig SKILL:

WARM UP: Ladder work SKILL: Split jerks (70%) off racks 5X2 with a :03 pause in the catch position WOD: 3 Rounds: 400m Run 30

WARM UP: X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Post WOD 3 Rounds Not for

WARM UP: X2 20 Jumping jacks 5 Burpee broad jumps 30 Monster band backwards 15 Monster band left 15 Monster band right 10 Banded squats

WARM UP: Plyos SKILL: Set up for WOD WOD: For Time 30 Box Jumps (24/20) 30 Pull ups 30 KBS 30 DU 30 Walking lunges

WARM UP: PVC warm up Pass throughs Fig 8 Good mornings OHSQ Burgner warm up SKILL: Into WOD WOD: With a Partner Min 0-10: Double

WARM UP: 200m Run X 2 10 Wall squats 10 Lunge to instep 10 push ups 10 SLSU 10 Burpees SKILL: Back squat 4 x

WARM UP: X 2 10 Pass throughs 5 Fig 8 each side 10 Ring rows 5 Push ups w/ ( :03 ) 3 wall walks