WARM UP: 200m Run Plyos SKILL: Pistol work WOD: 20:00 AMRAP 20 Burpees 20 Wall Ball Shots 20 V-ups

WARM UP: Rounds: C2C Run 20 Seal jumps 10 Reach throughs 3 Inchworms + 3 Push up :30 Bar Hang 10 Hollow to arch swings 3 Wall Walks + :05

WARM UP: 2 Rounds: 1:00 Jump rope 5 Walking inchworms 10 Dynamic GMs SKILL: 3 rounds not for time 2 C2C Sled pushes :30 Ring Support :30 Hollow hold WOD:

WARM UP: 2 Rounds: 1 Shuttle run 10 Lunge to instep 10 Ring rows 10 Wall squats SKILL: Every 2:00 for 10:00 1 Clean Pull + 2 Power Clean WOD:

WARM UP: 400 m run Plyos 400 m run SKILL: BB Warm Up WOD: 24 min AMRAP 200 meter run 12 Box Jumps 9 SDLHP 6 Burpee pull-ups

WARM UP: :45 work/:15 Transition (x2) M1: Bike M2: 10 Monster Walks M3: :15 Bar Hang + 10 knee above hips M4: 10 Hip Squat Cleans  w/ empty bar SKILL:

WARM UP: 200m run 20 Jumping Jacks 20 Seal Jumps :30 Bar Hang 15 Knee above hips 15 PVC Pass Throughs 15 Ring Rows 5 Burpees 3 Wall Walks SKILL:

WARM UP: 2 Rounds: 10 Pass thru 10 Good Morning 10 Lunge with PVC OH 10 Straight Legged Sit up SKILL: 6:00 EMOM 3 TnG Deadlifts 20 Double Unders WOD:

WARM UP: 400m run 6 Inch Worm + 2 Push Ups 15 Pelvic Raises 10 Single Leg Pelvic Raises 10 Cross Body Taps 10 Lunge + Twist 10 Reach Throughs

WARM UP: 200m Run 12 Lunge with twist 12 SLSU 12 PVC Pass through :30 Bar Hang SKILL: 8:00 EMOM M1: Shuttle Run M2: 2 Wall Walks + 4 shoulder