WARM-UP: 200 M Run 2x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows SKILL: 15:00 to Build to a 1RM BSQ at 15:00 mark begin:

WARM-UP: 200m run X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog WOD: 28:00 EMOM (7 rounds) M1&2: 300m Row M3: 10 TTB

WARM-UP: 400m Run Plyos SKILL: 12:00 EMOM ODD: 5 UB Thrusters From Ground EVEN: 3-6 Burpees over the bar WOD: For Time: (15:00) 20-18-16-14-12-10 KBS (24/16kg) 12 Weighted Sit-Ups (20/14)

WARM-UP: X 2 250m Row Fence drills 10 Jump squats 15 Good morning 200m Run SKILL: 7:00 Cutoff 500m Row 100 DU (2:00 SU) 20 Cal Bike WOD: 16 Min

WARM-UP: :30 Drills: 2xs Jacks Ring row Good morning Bar hang Calf stretch (:15 each) Baby squats SKILL: Team relay across gym 350m Row Bear crawl 1025’ Burpee broad jump

WARM-UP: Group Plyos 2 Rounds: :20 Second support on rings :20 Second dip hold on rings SKILL: 10:00 to complete: 6 x 4 Strict Pull-ups (:60) WOD: Partner WOD: 3

WARM-UP: 2 x 20 Banded Monster walks (each) -Forward -Backward -Left -Right 2 x 10 Squats w/ bands just below knees SKILL: 200m Run 2xs: 5 Pull ups (strict if

WARM-UP: 200m Row 10 PVC thrusters 5 Pull ups 200m Run 10 Pvc thrusters 5 Pull ups 10 Wall walks SKILL: 10:00 EMOM ODD: 5 Reps of Bench Press EVEN:

WARM-UP: 200m Run :30 Hollow hold :30 Arch hold 10 Spiderman crawls 1 Set of fence drills each leg 5 Inch worms + PU SKILL: 10:00 EMOM ODD: 2 BSQ

WARM-UP: 200m Row 20 Kicks 200m Row 20 Pelvic raises 200m Row 20 Scorpions 200m Row 20 Banded good morning SKILL: Bar Muscle up practice WOD: 7 min AMRAP 200