WARM-UP: 200 m Run Group Stretch 8:00 200 m Run SKILL: Straight to WOD WOD: Buy In – 100 DU / 300 SU 15- Ring Rows 50- MB Squats 15-

WARM-UP: Quick Plyos Calf Stretch 10 Inch Worm + Push up 10 Straight Legged Sit Ups 15 Banded Good Mornings 15 Banded Back Extensions *have green and purple bands out

WARM-UP: 200m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances

WARM-UP: Warm UP 8:00 EMOM: M1: :45 jump rope M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep SKILL: Mobility with Bands WOD:

WARM-UP: 3Min BB Quad Smash PVC: 10Pass thru 10 Good Morning 10 OHSQ 10 Thrusters 10 Lunge with PVC OH 10 Straight Legged Sit up SKILL: Build to a 4

WARM-UP: 200 M Run Plyos SKILL: Teams of 3: P1: 1000m  Row P2: 800m  Run P3: 100 Double Unders WOD: Teams of 3 Waterfall Style: 3 Rounds 1 C2C Sled

WARM-UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every :90 for 9min (6 sets) 3 Back Squats w/ :05 negative WOD: Open

WARM-UP: 4X CTC Run 5 BP Broad Jump 5 Jump Squats For Height SKILL: Weighted Box Jump Drills W/DB WOD: 3 Person WATERFALL 400m Row 20-Zercher Hold slam ball box

WARM-UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips SKILL: Nutrition REBOOT Baseline 3:00 ME GTO (2:00 rest) 3:00 CTC Shuttle run (2:00 rest) 2:00

WARM-UP: 200m Run 30 Jumping Jacks 30 Seal Jumps 10 Walking Lunge and Twist 10 Spider Walks :30 Bar Hand 15 Knee Above the Hips SKILL: Into WOD WOD: Open