WARM-UP: X2 :30 sec Squat hold Squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: 12min EMOM Min 1- ME Cal on Air Dyne Min 2- Rest Min

WARM-UP: 400m Run Plyos WOD: 12min to complete: 2K row 12min to complete: Build to heavy Power clean+ Clean +Front squat 12min to complete: 1000m Med ball carry (20/14) *if

WARM-UP: CTC Run 20 Lunges CTC Run 20 Pelvic raises CTC Run 20 Air squats CTC Run 20 Straight legged kicks SKILL: KB front rack step ups 3 x 16

WARM-UP: Jump rope WU (3:00) 200M Run 10 Burpees 10 AS 20 Jumping Jacks 10 Push-Ups 50 DU 200M Sprint WOD: For Time: 10 Cal. Bike 3 Pull-ups 3 Burpees

WARM-UP: 200m Run Plyos 2 RDS: 5 Inch worm to pu 10 SLSU 10 Light KBS 10 Goblet squat SKILL: KB Farmer Carry Relay in teams of 2 5x’s KB

WARM-UP: 2X :30 drills: Jacks Reach overhead and through legs Inch worm + push up Baby squats Lower back stretch Right Lower Back Stretch Left BBWU: 10 good morn, 10

WARM-UP: 250 Row Everett WU 20 Lunges 15 Squats 10 Push ups 5 Burpees SKILL: Mobility WOD: For Time: 1000m Row (5:00 cut) 30 OHSQ (115/75) 50 Plate Russian Sit

WARM-UP: Outdoor Plyos SKILL: With a Partner, Relay Style: 800 M Run 400 M Run Rest while partner works. WOD: 14 min Amrap: 30 Air Squats 1 CTC Sled Push

WARM-UP: 3 rounds 1 C2c run 10 Light KBS 10 Air squats 5 Push ups :30 Bar hang SKILL: Death By Strict Pull ups (10 Min) M1: 3 strict Pull

WARM-UP: 400m Run PVC Warm up: 10 Pass thru 10 Fig 8 total 10 Good morning 5 SP 5 PP 5 PJ SKILL: 12 Min to build to a Heavy