WARM-UP: 10 Cal row :30 Bar hang :30 Hollow body hold :30 Superman hold 10 Push ups SKILL: Partner WOD: 2 Rounds: 400m Run 5

WARM-UP: 2 rounds: Fence drills 10 Ring Rows 10 Air squats 10 Lunges 5 Burpee broad jumps SKILL: 5 sets of Jerk complex 1 Push

WARM UP: 200m Run 2 Rounds: 20 Monster walks each directions 10 Pelvic raises with :05 hold at top SKILL: Straight to WOD WOD: 800m

WARM-UP: 200m jog Plyos 200m run Plyos 200m run Plyos 200m sprint Plyos 400m sprint SKILL: Straight to WOD WOD: 24:00 EMOM M-1: 16-KB figure

WARM-UP: C2C Forward C2C Backwards C2C Right sideways  shuffle C2C Left sideways shuffle SKILL: Muscle up drills WOD: “Nate” 20 min AMRAP 2 Muscle-ups 4

WARM-UP: 1 Shuttle Run 20 Jumping jacks 10 Spiderman crawls 10 Lunges 10 Knees above hips 10 Dynamic good mornings SKILL: OH Walking Lunges (10:00)

WARM UP: PVC: 6 Pass thrus 6 Figure 8s 10 Thrusters 2Xs: 5 Pull ups 5 Push ups 5 Sit ups 5 SquatS SKILL: 12:00

WARM UP: 200m Run 15 Ring rows 10 Air squats 5 Burpee broad jumps 10 Jumping squats 15 Ring rows SKILL: Superset 4 Rounds: 12

WARM-UP: 3:00 Foam roller thoracic warm up 3 Rounds 10 Wall squats 10 Push ups 1:00 Jump rope SKILL: Clean Complex 5 Rounds of Clean

WARM-UP X 3 5 Cal AD 10 GM 10 Air Squats 10 Push-ups 10 Sit-ups Shuttle Run SKILL: Straight to WOD WOD: EMOM 1 (15:00)