WARM UP: 400m run foam rolling monster band walks STRENGTH: 21:00 EMOM 3 rounds: 12 DB hang squat clean 12 burpees 12 wbs 12 ring

WARM UP: Plyos WOD: Partner “Daniel” 50 pull-ups 800m run (200m alternating) 42 thrusters (95/65) 1200m run (200m alternating) 42 thrusters (95/65) 800m run (200m

WARM-UP: 400m run Plyos STRENGTH: 8 minute cut off/4 sets Pull-up Complex 2 strict 4 kipping 6 chest to bar WOD: 20 minute cut off

WARM-UP 200m Run :30 Drills (x2) – Jacks – Lunges – Arm Circles – Bar Hang – Handstand or Downdog – Push-ups – Squat/Squat Hold

WARM UP 400m run 3:00 Jump Rope Arm stretching ENDURANCE/WOD 10:00 to Complete: 1000m Row 20 Burpees 10:00 to Complete: 200m Run 20 KBS (24/16)

WARM UP 200m run 2 rounds: 1 set of fence drills 10 lunges (each) 10 Air squats 5 Lunge to instep 10 Push-ups SKILL/STRENGTH 7:00

WARM UP 200m Run 20 Kicks (Total) 200m Run 20 Walking Lunges 200m Run 20 Pelvic Raises 200m Run 20 Air Squats STRENGTH 10 Rounds:

WARM UP 400m Run Foam Roll (5:00) Monster band walks Laterally 2 x 20 steps each forward/backward 2 x 20 steps each WOD 21:00 EMOM

WARM UP Plyos *focus on squatting/arms WOD Partner “Daniel” 50 Pull-ups 800m Run (200m alternating) 42 Thrusters (95/65) 1200m Run (200m alt.) 42 Thrusters 800m

WARM UP 400 M Run 3 RDS of CINDY BP Review STRENGTH 15 min Cap 3 RM Bench Press WITH A 3 SECOND NEGATIVE EACH