WARM UP: Plyos SKILL: Into WOD WOD: Team Of 4 For Time 4K Row 100 Russian Twists 100 Cal AD 200 Air Squats 300 V-ups

WARM UP: 10 Lunge to Instep total 5 Inch Worm + 2 Push up 10 Side Lunges total 5 Baby Squats 10 PVC Pass Throughs 10 PVC Good Mornings SKILL: For Time: 150 Double Unders 100 Ab Mat Sit-ups 50 Burpees WOD: 10:00 AMRAP 7 Deadlifts 14/10 Cal Row 21 WBS

WARM UP: :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Squat hold Zercher Squats PVC Pass Throughs SKILL: Into WOD WOD: For Time: (25:00) 200m Slam Ball Carry 15 OHSQ 200m SB Carry 30 BSQ 200m SB Carry 45 Push-ups 200m SB Carry 60 KBS  

WARM UP: 200m Run 3 Rounds: 8 Good Mornings + Plate 8 Ring rows 8 Straight Leg Sit-ups 8 Push Ups 1 Wall Walk + 10 Shoulder Taps SKILL: 10:00 EMOM Odd: 3/2 Burpee muscle up Even: Rest WOD: “DT” 5 RFT 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks  

WARM UP: Fence Drills 2 Rounds: 10 Squat Jumps 10 SLSU 5 Inch Worm + PU SKILL: Into WOD WOD: For time: 400m Run 50 TTB 400m Run 40 Front squats 400m Run 30/20 Calories Bike 400m Run

WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: 5:00 Foam Roll: 5:00 Group Stretching WOD: 25:00 EMOM M1: 15/12 Calories on Rower M2: 30-50 Double Unders M3: 15-20 Russian

WARM UP: 400m Run Plyos SKILL: Into WOD WOD: “Murph” 1 Mile Run 100 Pull-ups 200 Push ups 300 Air Squats 1 Mile Run  

WARM UP: 200m Run Fence drills 15 squats w/ red band below knees :30 bar hang 10 hollow to arch rolls 10 Pass Throughs 15 OHSQ w/ red bands below knees SKILL: Squat Snatches each Minute 5-5-4-4-3-3-2-2-1-1 WOD: 14:00 AMRAP **Add 1 rep each round, do not change shuttle run 1 Strict Pull up 1

WARM UP: 9:00 EMOM M1: : CTC Run M2: 8 Russian KBS + 8 American KBS M3: 10 Wall Ball Shots SKILL: 12:00 EMOM M1: 6 Single Leg KB Deadlift M2: 6-8 Burpees Over Box M3: 8-12 Pull-ups WOD: 12:00 AMRAP 12 Wallballs 12 KB Swings