WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: Tic-Tac-Toe WOD: 3 Min AMRAP 1 C2C Run 6 OHS (95/65)

WARM-UP: 1 Set of fence drills Plyos Group Stretch SKILL: Sprints: (12:00) 1:1 work to rest ratio -C2C -200m -400m -200m -C2C WOD: 5 Rounds for time: (15:00) 5 C2B

WARM-UP: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press Burgener Warm-up SKILL: Hip Power Snatch + Hip Squat Snatch (15:00) Build to a perfect

WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB SDHP SKILL: 3 Rounds (12:00) 20 Banded (red) squats 10 Negative Hamstring curls WOD: 25 Min EMOM: M1: 15

WARM-UP: 2X: 20 Jumping Jacks 5 Dive bomber inchworms 10 PVC thursters :30 Hollow body hold on ground 150m Row SKILL: Row time trial 500m Row (3:00) WOD: 4 Rounds:

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) :15 Ring support hold SKILL: 5:00

GWARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings (arch/hollow = one) SKILL: Superset x 3: (12:00) ME weighted pull

WARM-UP: 200m Run 1 Set of Fence Drills PVC Shoulder warm-up WOD: “Fancy Nancy” 5RFT (40:00) 800m Run 40 Double Unders 15 OHSQ (95/65)  

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters SKILL: “The Bear” (20:00) 5 Rounds 7 Reps of the Complex: Clean

WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu SKILL: 12:00 to Complete: 12 UB Overhead Squats 10 UB Hip Snatches