WARM UP : 2 X: 200m Run 10 jumping squats 10 PVC pass throughs 10 PVC GMs SKILL: BB warm up WOD: 10:00 to Complete

WARM UP: 2x’s :30 drills Air Squats Good mornings Lunge to instep R Lunge to instep L Push ups Free Stretch 1min SKILL: 12 min

WARM UP: Plyos SKILL: Set up for WOD WOD: 2 Rounds of 10:00 min AMRAP: 3:00 rest between ea. round 8 Toes to bar, 8

WARM UP: Plyos SKILL: Into WOD WOD: Team of 3 Waterfall style Each athlete must complete 4 rounds 400m Run 20 KB swings ( 24/20

WARM UP: 2 sets 1 Set fence drills 10 Pass thru 10 good morning 10 PVC push press 5 inch worm to push up 10

WARM UP: Everett WU SKILL: Post WOD mobility WOD: “ Mary” 20min AMRAP 5 Handstand Push ups 10 pistols 15 Pull ups

WARM UP: 9min EMOM Min 1- CTC run Min 2- :45 row Min 3- :30 hollow hold SKILL: Teams of 3 Complete following 3000m Row

WARM UP: X2 20 JJ 10 Lunge to instep 5 inchworm+pushup :15 top ring hold :15 bottom ring hold SKILL: 4 Supersets 8 Bench press

WARM UP: 3:00 Jump rope 3 sets 12 Banded GM 6 Tempo push ups SKILL: 8:00 EMOM 3 Deadlift @80% 1RM 5 Burpees over bar

WARM UP: Plyos SKILL: Into WOD WOD: 5 rounds: 400 meter run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 minute