WARM-UP: 9:00 EMOM M1: 10 Cal Row M2: 15 Russian KBS (24/16) M3: 10 Thrusters with Empty Barbell SKILL: Superset x3 (:60-:90 rest between sets)

WARM-UP: Curb to Curb Run 1:00 Jump rope CTC 12 to 1 of single leg jump rope CTC 50 DU (15 attempts) CTC 20 walking

WARM-UP: 200 m run Line drills 2 x :15 each (:05 rest between) -forward -side to side -shuffle -hip turns 1 Set of Fence drills

WARM-UP: Indoor Plyos Shuttle run 20 BSQ w/ barbell 20 Good mornings w/ barbell 20 Shoulder Press w/ barbell SKILL: Strict Presses 10:00 Build to

WARM-UP: 1 Set of fence drills 10 Push ups 10 Light KBS 10 Jumping Squats :20 Bar hang Plyos Group stretch WOD: 10:00 to Complete:

WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats (OPEN HIPS. Get explosive) :30

WARM-UP: Plyos 1 Set of fence drills SKILL: Pole to Pole Sprints WOD: 20 EMOM Minute 1: 50 DUs Minute2: 15 Med ball cleans (20/14)

WARM-UP: 3:00 Jump roping 50 Foot bear crawl 50 Foot crab walk 20 Jumping jacks 5 Inch-worms + 3 push-ups 10 GMs SKILL: Let’s have

WARM-UP: C2C Run 1 Set of fence drills 10 Squats 10 Push-ups 150m Row 10 Lunges SKILL: Every 2:00 for 12:00 7 Backsquats 10 Ring

WARM-UP: 2X 1 Shuttle Run 10 Lunge 10 Squats 5 Jumping squats 10 Burpees 1 Set of fence drills SKILL: Jerks (20:00) 1 Push Jerk