WARM-UP: 2 Rounds: 200m Row 20 Banded Monster walks (each direction) -Forward -Backward -Left -Right 10 Wall squats w/ red bands just below knees – slow and controlled 5 Inch

WARM-UP: 200m Row 20 Kicks 200m Row 20 Pelvic raises 200m Row 20 Scorpions 200m Row 20 Banded good morning SKILL: Rope Climbs! WOD: 20:00 to Complete: 100 Double Unders

WARM-UP: 2 Rounds: 200m Run :30 Hollow hold :30 Arch hold 10 Spiderman crawl into lunge to instep 15 Single leg pelvic raises (each) 4 Inch worms + PU SKILL:

WARM-UP: 200m Run 10 Pvc thrusters 15 Ring Rows 200m Run 10 Pvc thrusters 15 Push-ups 5 wall walks 3:00 group stretch SKILL: 10:00 of Muscle up Drills 3 Sets:

WARM-UP: Ladder drills 2 rounds: 10 Pvc pass throughs 10 Pvc good mornings 10 Pvc OHS 5 Narrow grip OH squats with :5 pause at the bottom with a pvc

WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: “Annie” 50-40-30-20-10 Double unders Abmat sit ups WOD: 12 min AMRAP

WARM-UP: 1 Set of fence drills 10 Push ups 10 Jumping Squats Plyos Group stretch WOD: Teams of 3 or 4 Waterfall Style 3 RFT (35:00) 400m row 20 Slamballs

WARM-UP: 2X: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press SKILL: 3 Sets (:90 rest between) 12-15 Banded Lat Pull-downs :30 L-Sit WOD: 12:00

WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB SDHP SKILL: 16min EMOM Min 1 : 8 al air dyne Min 2: 30 Russian twist (total) 25/15 Min

WARM-UP: 2X: 20 Jumping Jacks 5 Dive bomber inchworms 10 PVC thursters :30 Hollow body hold on ground 150m Row SKILL: 12:00 min to Find 1 rep max Thruster from