WARM UP: 200 M Run Fence Drills 10 Hollow Arch swings 10 Ring Rows 10 Lunge to Instep 10 Reach Throughs 10 Air Squats 10 Air Squats w/ :03 descent and :03 hold at bottom

WARM UP: 200 M Run Fence Drills 10 Hollow Arch swings 10 Ring Rows 10 Lunge to Instep 10 Reach Throughs 10 Air Squats 10 Air Squats w/ :03 descent and :03 hold at bottom

WARM UP: 1 Set of fence drills 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way SKILL: 1 RM Back Squat WOD:

WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows 10 Squats SKILL: Into WOD WOD: 3 RFT: 40 Overhead Walking Lunges (45/25) (total)

WARM UP; 9min EMOM Min 1: :45 sec row Min 2: 10 Wall squats Min 3: 12 Reach throughs SKILL: Every :90 for 9 min ( 6 rounds ) 5 Unbroken Deadlifts ( 275/185) 5

WARM UP: 30 Jumping Jacks 30 Seal Jumps 30 Walking Lunges 10 Reach Throughs 10 Side Lunges 5 Inch worms + :05 Negative Push-up SKILL: Every 2:00 for 10:00 (5 Sets) 10 Shoulder Press WOD: