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

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

WARM UP: 200m Run 3 Rounds: 8 Good Mornings + Plate 8 Ring rows 8 Straight Leg Sit-ups 8 Push Ups 1 Wall Walk +

WARM UP: Fence Drills 2 Rounds: 10 Squat Jumps 10 SLSU 5 Inch Worm + PU SKILL: Into WOD WOD: For time: 400m Run 50

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

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

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: