WARM UP: 6:00 EMOM M1: Row M2: Lunge to instep M3: Burpee jump into air squat VSKILL: 5:00 EMOM 5 FSQ from the ground WOD:

WARM UP: 3:00 Jump Rope 2X: 5 of each Squats with band: Slow with :03 pause at bottom Slow Normal Fast 15 Good mornings :30

WARM UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support 10

WARM UP: 3 Rounds C2C Run 10 KBS (light) 10 Ring Rows 3 Rounds 200 m Sprint 10 Jump Squats (for height) 10 Push-ups SKILL:

WARM UP: Cross the river!! SKILL: C2C 20 lunges C2C 20 v-ups C2C 20 Kicks on each leg on the ground C2C 20 Squats with

WARM UP: 2 Rounds: 400m Run 10 Dynamic GMs 10 Bulgarian Split Squat on 12” Box (each side) 10 Single Leg Pelvic Raises (each side)

WARM UP: :30 drills: Bottom squat hold Squats Push Ups Hollow Body Hold Superman Hold Bar hang SKILL: TABATA :20 on,:10 off Ring Dips 25

WARM UP: 2 Rounds: 5 Inchworms + 1 push up 10 Baby Squats 10 Lunges 5 Strict pull ups C2C Run SKILL: TIC-TAC-TOE WOD: Teams

WARM UP: 1 C2C forward 1 C2C backwards 10 Burpee broad jumps 10 Push ups 1 C2C shuffle sideways 1 C2C shuffle sideways (other way)

WARM UP: 2 Rounds 150m Row 10 Lunge to insteps 10 Push ups 10 Wall squats with red band SKILL: 5 REP MAX BSQ WOD: