WARM UP: 400m Run Plyos SKILL: Into WOD WOD: 5RFT (22:00) 400-m run 15 left-arm kettlebell snatches (24/16kg) 15 right-arm kettlebell snatches (24/16kg)  

WARM UP: EMOM 9:00 6 Jumping Lunges (Alternating Legs) 6 Donkey Kicks 5 V-Ups SKILL: Into WOD WOD: 2 Person Team 24min AMRAP 30 Box Jump(24/20) 50 Ball Slams (30/20)

WARM UP: 3:00 of Jump Rope 5 Inch Worm + 2 Push up 10 Straight Legged Sit Ups 5 Burpees 10 Lunge to Instep SKILL: Into WOD WOD: For Time:

WARM UP: 200m Run 10 Lunge to Instep total 20 Pelvic Raises 10 Single Leg Pelvic Raise (each) 10 Side Lunges (total) 10 Baby Squats 10 Pass Throughs 10 Figure

WARM UP:Warm UP 8:00 EMOM:M1: BikeM2: 5 Inch Worm + Push UpM3: 7 Burpee Broad Jump into SquatM4: Side Lunge (:30 each side)SKILL:12:00 AMRAP1 Weighted Ring Muscle Up5 Medicine Ball

WARM UP: 200 M Run Plyos SKILL: 3 Supersets of: 15-20 Banded Lat Pull-downs 15-20 Banded Tricep Extensions (:90 rest) WOD: “Steel Rain” (22:00) For Time 21 Wall Ball Shots

WARM UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every 2:00 for 12:00 8 Back Rack Lunges from the Rack WOD: 3

WARM UP: Plyos Group Stretch SKILL: “Karen” 150 Wall Ball Shots WOD: 22:00 AMRAP Burpee Shuttle Run (inside gym, approximately 20’ ft. run then 2 burpee, total of 4 Burpees)

WARM UP: Fence Drills 15 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 5 Burpee Broad Jumps 15 Knee above the hips 16 Slam Ball Squats SKILL: Into WOD

WARM UP: Foam Roll Banded Shoulder Stretching SKILL: Min EMOM Min 1: Row Min 2: 3 wall walks Min 3: 12 reach throughs + 5 Burpees WOD: 12:00 AMRAP 9