WARM-UP: 2x’s: 200m Run 10 Russ KBS 10 American KBS 10 Gob Squats 10 Slsu PVC Quick Burgener Warm-up WOD: OPEN WOD 16.3 7:00 AMRAP 10 Power Snatches (75/55) 3

WARM-UP: 200 M run 10 Lunge to instep each 2 x 10 WBS to 10’ :60 Jump rope SKILL: 12:00 To build to a heavy 3 rep touch and go

WARM-UP: Plyos Group Stretch Junk Yard Dog WOD: 400m Run 12:00 AMRAP #1 (start when last person is in) 10- Front Rack KB Lunges (light) 8- T2B 10- Slam Balls

WARM-UP: 200m Run 1 Set Fence Drills Thunderstruck Burpee Challenge -Everytime they say “Thunderstruck”, perform a burpee PVC Shoulder warm up -Pass throughs -Fig 8 -OHSQ SKILL: ME Handstand Hold

WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig (CLICK LINK TO LEARN MORE) Good morning Lunges Push ups Stretch SKILL: SuperSet

WARM-UP: 3X: 200m Run 10 Squats 10 Ring Rows 3 Wall Walks Hip Stretch SKILL: Handstand and pistol prep work WOD: “Mary” 20:00 AMRAP 5 HSPU 10 Pistols 15 Pull-ups

WARM-UP: 400m Row (easy) 5 Inchworms with a push up X2 8 Lunges with a twist (each) 10 Jumping squats 10 Knee above hip on bar WOD: Running Clock 0

WARM-UP: 3:00 Jump Rope 1 Set of Fence Drills 2X: 1:00 Couch stretch, each side 10 Wall Squats w/ red bands :15 Ring Support at top :15 Ring support at

WARM-UP: Plyos X2 10 push ups 10 sit ups 10 squats ME L-sit on small boxes for time Stretch SKILL: 1 set of ME chest to Bar, 4:00 to complete:

WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: Death by WBS M1: 4 WBS M2: 5 WBS M3: 6