WARM-UP: 500m Row Fence Drills 3Xs: 10 Push-ups 10 Squats 10 Straight leg sit ups SKILL: Monster Walks WOD: 5 Minutes at each station: 1.

WARM-UP: 2 Shuttle Runs Plyos SKILL: Partner Sprints: 600m Run 400m Run 200m Run 400m Run 600m Run WOD: For Time: 20-18-16-14-12-10 Kettlebell Swings (24/16kg)

WARM-UP: PVC Warm up SKILL: 10 Minutes to build/work/perfect: Split Jerk WOD: 5 Rounds 5 Jerks (165/115) 30 Double unders 200m Run

WARM-UP: 2 Rounds: 200m Run 20 Jumping jacks 15 Good mornings 5 inchworms + pushup SKILL: Superset with a partner: 3X10 Russian hamstring curls 3×10

WARM-UP: 2 Shuttle runs 9 Minute EMOM: M1- Jump rope M2- Inchworm to instep M3- Squat burpees WOD: “Filthy Fifty” 50 Box jumps 50 Jumping Pull-ups 50

WARM-UP: 2 Minute jump rope 5 Fireman Burpees SKILL: Tabata: 4 Rounds Squats V-Ups KB Swings (24/16) Burpees WOD: 21-15-9 400m Run Thrusters (95/65) SDHP

WARM-UP: 200m Run PVC Complex SKILL: 12 Minutes to find: 2 Rep Push Press THEN 1 set ME at 75% WOD: Partner DT 14 Minute

WARM-UP: 2X 250 Row 10 Inverted row 10 Straight leg sit-ups 10 LHPU SKILL: Post WOD mobility WOD: Teams of 3, Waterfall Style: 4 Rounds

WARM-UP: 400m Run Plyos SKILL: Team of 3 or 4: 3 Weighted sled push 1- 140/90 2- 190/120 3-240/150 WOD: 12 Minute AMRAP 5 HSPU

WARM-UP: PVC complex Barbell warm up SKILL: 12 Minutes to find: 1 Rep OHS THEN 1 Set ME at @70% of 1 rep WOD: 10-8-6-4-2