WARM-UP: 2x’s 10 pass thru 10 Good Mornings 10 OHSQ Shoulder stretch SKILL: Build to a heavy Complex of: Hang Snatch + Hip Snatch WOD:

WARM-UP: 2x’s: 150m Row 10 Russian KBS 10 American KBS 10 Slsu SKILL: Turkish Get-up’s 3 sets of 3 on each side using KB or

WARM-UP: 200 M run 1 set fence drills 10 Lunge to instep 2x’s: 10 Air Squats 10 PVC Pass Thru 10 Good mornings Barbell Warm

WARM-UP: 200m Run 1 Set of Fence Drills PVC Shoulder warm-up Stretch WOD: “Fancy Nancy” 5RFT (40:00) 800m Run 8 Box Jumps (20”) 15 OHSQ

WARM-UP: 200m Run 1 Set Fence Drills Thunderstruck Burpee Challenge -Everytime they say “Thunderstruck”, perform a burpee Stretch SKILL: 3 Rounds (superset): 10 Strict press

WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig Good morning Lunges Push ups Stretch SKILL:

WARM-UP: 500m Row (easy) 5 Inchworms with a push up 10 Good mornings 10 Jumping squats 10 Lunges with a twist 20 Handstand shoulder taps

WARM-UP: 200m Run 2X: 10 Squats 10 Ring Rows 10 V-ups 10 Burpees Stretch SKILL: 12:00 Alt EMOM M1: 5 FSQ from rack M2: 5

WARM-UP: 3:00 Jump Rope 2X: 1 Set of Fence Drills 1:00 Couch stretch, each side 10 Wall Squats :15 Ring Support Hold Stretch SKILL: Teams

WARM-UP: Plyos 10 Pull ups 10 Push ups 10 Sit ups 10 Squats WOD: “Barbra” Plus (42:00) Five rounds, each for time: 20 Pull ups