WARM UP: Plyos SKILL: Into WOD WOD: Partner Deck of Death Hearts : Synchronized Push-ups Diamonds : Synchronized pull-ups Spades : Synchronized Air Squats Clubs : Synchronized V-ups Joker #1

WARM UP: 9:00min EMOM Min 1: :45 sec row Min 2:  12 PVC OHS Min 3:  3 Wall walks SKILL: POST WOD Tabata ( :20/:10 ) 2 Rounds of Each

WARM UP: 2 Rounds 10 Wall squats with band Monster band walks Laterally 20 steps ( R/L ) Monster band walks forward/backward 20 steps ( F/B ) SKILL: 3 x

WARM UP: :30 drills (x2) Air squats Good mornings Inch worms Push ups Straight leg sit ups (:30 rest – explain the next movement) Ring Dips + :02 hold at

WARM UP: CTC Run 20 Kicks (total) 20 Walk Lunges (total) 20 Pelvic Raises 20 KB russian swings 20 Squats SKILL: 8:00 EMOM Odd: 3-5 Wall Walks Even: 12-16 Russian

WARM UP: 10 Lunge to instep 10 Wall squats 10 push ups 10 Knees above hips :30 bottom squat hold X2 SKILL: Every 2:00min for 10:00 5 Back squats @70%

WARM UP: Plyos SKILL: Teams of 3 synchro Burpees WOD: Chipper 5 Rounds: (22:00 Cap) 320 m row 30 WBS (20/14) 30 KBS (24/16) 30 MB Russian Twists (30/20) 320

WARM UP: Plyos 2 Rounds of Cindy SKILL: Into WOD WOD: For Time: 600 M Run 50 Pull Ups 25 Power Cleans (155/105) 100 Double Unders 25 Front Squats 50

WARM UP: :30 drills 2x’s Jumping jacks PVC good morning PVC pass thru Bar hang Inch worm to push up SKILL: 15min to find max complex of: Push Jerk +

WARM UP: Plyos SKILL: Into WOD WOD: “Kelly” (32:00) 5RFT: 400 M Run 30 Box Jumps (24/20) 30 WBS