WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips PVC: Pass thru Fig 8 OHSQ SKILL: 9 Min EMOM

WARM UP: 1 c2c run 20 Russian Swings 5 Inch Worm + Push Up 1 c2c run 10 Lunge to Instep 10 OH Lunges w/

WARM UP: 200m Run 15 Ring rows 10 Air squats 5 Burpee broad jumps 10 Jump squats 15 Ring rows SKILL: Every 2:00 for 10min

WARM UP: X 2 200m Run 10 Hanging leg raises 10 Good mornings 10 K2E 10 GM 10 T2B 10 GM 10 Straight leg sit

WARM UP: 400m Run Plyos SKILL: Set up for WOD WOD: Teams of 3 / 4 ( 35:00 ) Waterfall style 4 rounds of 400m

WARM UP: 9:00min EMOM Min 1: Shuttle Run Min 2: 12 PVC OHS Min 3: 3 Wall walks SKILL: Post WOD 3 Sets Not For

WARM UP: Plyos SKILL: Post WOD mobility Lower back Upper back Thoracic Left/right butt cheek Calves WOD: Min 0-6 Run 800M Min 6-10 33 Burpees

WARM UP: Fence Drills 10 Baby squats 10 Lunge to instep 10 Inch worm to push up 10 Air squats SKILL: 12-10-8-6-4-2 Back Squats *add

WARM UP: X2 30 sec Squat Squats Arm circles Bar hang Push ups SLSU SKILL: Set up for WOD WOD: 20min EMOM Min 1: 15-20

WARM UP: 200m Run Fence Drills 15 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 10 Reach throughs 10 Hollow arch 5 Burpee Broad