WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig (click link to learn more! great drill for everyone.) Good morning Lunges

WARM-UP: 3X: 200m Run 10 Squats 10 Ring Rows 3 Wall Walks Hip Stretch SKILL: 10:00 EMOM 1 Clean and Jerk *build to a max WOD: 100 Thrusters for time

WARM-UP: 400m Row (easy) 5 Inchworms with a push up X2 8 Lunges with a twist (each) 10 knee above hip on bar SKILL: Rowing Sequence Work WOD: 5 Rounds

WARM-UP: 3:00 Jump Rope 1 Set of Fence Drills 2X: 1:00 Couch stretch, each side 15 Wall Squats w/ red bands :15 Ring Support at top :15 Ring support at

WARM-UP: Plyos X2 10 Push ups 10 Sit ups 10 Squats ME L-sit on Rings/or Ring Support Stretch SKILL: Every 2:00 for 12:00 3 BSQ WOD: “Nicole” 20:00 AMRAP 400m

WARM-UP: Plyos Group Stretch WOD: 25:00 AMRAP 15- KB SDHP (32kg/24kg) 10- Burpees 15- V-Ups C2C sled sprint

WARM-UP: 200m Run Plyos WOD: Teams of 4 10:00 to Complete: 800m Run together 30 Burpees together 12:00 to Complete: Build to heavy Power clean+ clean +front squat 14:00 to

WARM-UP: 400m Run Group Lower body stretch 3 Rounds of PVC hollow and arch :30 Hollow Hold with PVC overhead :30 Arch Hold with PVC overhead (:30 rest) SKILL: 15:00

WARM-UP: CTC Run 20 Lunges CTC Run 20 Pelvic raises CTC Run 20 Air squats CTC Run 20 Straight legged kicks SKILL: 6 Min EMOM 4 Hip Squat Snatch (115/75)

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters SKILL: Every 2:00 for 14:00 2 BSQ at 80%+ of 1RM 25