WARM UP: 2 Rounds: 10 Cal Bike 10 Russian Swings 10 American Swings 10 Ring Rows 5 Burpees SKILL: Banded Stretching: Hips and shoulders WOD: Double TABATAS (25 min) :40

WARM UP: 1 set fence drills 10 Squats with Wallball 10 inch worm+push up 10 Lunge to instep 10 SLSU SKILL: 7 Min EMOM 2 Heavy Thruster *from ground 3

WARM UP: Plyos SKILLS: Alternating with a partner: 800 M Run 600 M Run 400 M Run 200 M Run WOD: 3 Rounds for Time: 16 Kettlebell Alternating Step Up’s

WARM UP: 200m Run 20 Jumping Jack 20 Seal Jumps 10 Lunge to Instep 5 Inch Worm + PU 30 Banded Pull Aparts 10 “Power Y” with the band SKILL:

WARM UP: Plyos SKILL: Death by T2B WOD: 25:00 EMOM M1 – 20 SB over the bar throws M2 – 20 Banded Tri Pull Downs M3 – 20 Jump Squats

WARM UP: 2 rounds 150 M Row 5 Strict Pull ups/ring rows 5 Inch Worm 10 push ups 10 Banded Squats SKILL: Seated DB Shoulder Press on 12in Box: 15-12-10-8

WARM UP: PVC: 10 Pass thru 10 Good morning 10 front squats 10 Push Press 10 Thrusters SKILL: 3RM Thrusters WOD: For time: 800 M Run 30 Front Rack Lunges

WARM UP: Before Wod 3 rounds of: 5 Ring Rows 5 Push Ups 5 Jump Squats SKILL: MO-BI-LI-TY WOD: “The Chief” 5 Rounds of 3min AMRAP/1 min rest 3 Power

WARM UP: Quick Indoor Plyos SKILL: Teams of 3: 3 Rounds each of: P1: C2C Sled Push P2: ME Slam Ball Over Shoulder P3: Rest WOD: 16 Min EMOM M1:

WARM UP: 3 Rounds of: 5 Pull UPs 7 Push Ups 9 Air Squats C2C Run SKILL: 4 Sets of Max Effort Weighted Pull Ups WOD: 5 Min to complete