WARM-UP: 400m Run 2 X 10 banded pull-parts 10 banded sto 10 banded starfish 10 ring rows SKILL: Superset ( 12:00 ) 4 Sets Bench Press X 10 reps +

WARM UPS: Plyos Banded GM 3 x 10 SKILL: Every 2:00 for 12:00 min complete 5 Deadlifts + 6 Burpee box jump WOD: 4 RFT 7 Push Jerks 14 V-ups

WARM-UP: 3Min Jump rope 2 rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support SKILL: Flight Simulator (12:00)

WARM UP: Plyos SKILL: Straight to WOD WOD: EMOM # 1 x 4 M-1 ME for :45 pull-ups M-2 ME for :45 push-ups M-3 ME for :45 30 AS 3:00

WARM UP: CTC before each movement 20 Pelvic raises 20 straight leg kicks 20 AIr squats 20 walking lunges 20 Scorpions SKILL; Junk yard dog WOD: Teams of 2 800m

WARM-UP: 20 Monster Walks Fence Drills 20 Jumping Jacks 20 Seal Jumps 10 Lunge to Instep 20 Pelvic Raises :30 Handstand Hold 15 Good Mornings 10 Burpee Broad Jumps 15

WARM-UP: 9min EMOM Min 1: :45 sec row Min 2: 10 wall squats Min 3; 12 reach throughs SKILL; Post WOD Mobility WOD: 4 RFT 400m Run/ 400m Row (

WARM-UP: 200m Run 10 PVC pass throughs 7 Fig 8 2  x 10 PVC push press 10 PVC front squats 10 PVC thrusters 10 Push ups SKILL: 4 Min EMOM

WARM-UP: X2 30 sec drills Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: T2B practice WOD: “Fight Gone Bad” 3 Rounds 1 min ME

WARM-UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Drop squats- 4 inch 5 Drop squats-above parallel 5 Drop Squats -Parallel) 5 Drop squats- full