WARM UP: 200m run 2 rounds: 1 Set of fence drills 10 Lunges 10 Air squats 10 GM 10 Push-ups SKILL: Every 4:00 Min for 12min complete 400m Run 20

WARM UP: Plyos SKILL: “Bring Sally Up” WOD: 24 min AMRAP “Kinda Cindy” Teams Of 2 200m Run ea. 5 Pull-ups ea. 10 Push-ups ea. 15 Airsquats ea.  

WARM UP: Plyos SKILL: Barbell Warm up WOD: 4 Rounds for Load 5:00 to complete 400m Run 15 OHS Rest remainder of 5:00

WARM UP: Fence Drills Light KB WU 2 Rounds: 10 Gob squats 10 Russian swings 10 American swings 10 Push ups 10 Slsu PVC WU SKILL: Barbell Warm-up WOD: “The

WARM UP: 200m run 2x 5 inchworm + push up 10 lunge to instep 10 air squats 10 hollow rocks 10 supermans 200m Run SKILL: Post WOD Mobility WOD: Team

WARM UP: 2 Rounds of :30 drills Jumping Jacks Lunges Arm circles Bar hang Handstand hold Push-ups Lunge to instep Squats SKILL: 12Min to Find 1 Rep Max Thruster 5-3-3-1-1-1-1

WARM UP: 200 m run 2 X 10 PVC pass throughs 10 Fig 8 10 Push ups 20 Banded pull aparts SKILL: Bench Press 4 X 8 Load each set

WARM UP: CTC before each movement 20 Kicks on back 20 Walking Lunges 20 Ring Rows 20 Squats 10 Burpees SKILL: Barbell Warm-up WOD: “T.U.P.” 15-12-9-6-3 Power Cleans Pull ups

WARM UP: 400M Plyos SKILL: 1 Mile Run WOD: Teams of 2 For Time 100 Cal AD 50 WBS 50 MB Linges 50 Push-ups 50 Kick Downs 50 Push-ups 50

WARM UP: C2C Run :30 Bar Hang C2C Run 1:00 Jump Rope C2C Run 20 Air Squats C2C Run 10 Inch Worm+Push Up SKILL: Straight into WOD WOD: For Time: