WARM-UP: Plyos SKILL: Teams of 2 Complete 400m SB Carry 400m Run 800m SB Carry 800m Run * on 400m alt every 200m * on 800m alt every 400m WOD:

WARM-UP: 400m Run 3 Rounds of Cindy 5 pull ups 10 Push ups 15 Air squats WOD: 20 MIN AMRAP 15 Calories Row 15 Box jumps (24/20) 15 KB Goblet

WARM-UP: CTC 20 Kicks CTC 20 Pelvic raisies CTC 20 Scorpions CTC 20 Lunges CTC 20 Air squats SKILL: :90 Quad smash each side with barbell :90 Calf smash each

WARM-UP: 10 Pass throughs 5 Fig 8 ( each ) 10 Ring rows 8 Push ups w/3 sec descend :30 Bar hang :30 Handstand hold X2 SKILL: Super Set 10

WARM-UP: Fence Drills X 2 10 Wall squats 10 Lunge to instep 10 Inch worms SKILL: Every 2 mins for 10:00 (5 sets) 3 Rep Back Squat :05 hold in

WARM-UP: :30 Second drills Air squats Good mornings Push ups SLSU Inch worms Plank hold X 2 SKILL: 10 min EMOM Min 1- 10 BB Good Mornings ( 95/65 )

WARM-UP: Quick plyos to prep for WOD Inside: 10 Inch worm + PU :15 Ring support hold :15 Bottom hold :30 Bar hang SKILL: 5×5 Ring Dips (rest 1:00) WOD:

WARM-UP: 3min Jump rope 1 Set fence drills 10 Baby squats 20 Air squats 10 Push ups :30 HS hold Group stretch SKILL: 5×4 BSQ @ 75-80% of 1RM BSQ

WARM-UP: Everett Warm-up 20 Jacks 20 Seal 20 Lunges 15 Squats 15 Push ups 10 Burpees WOD: 25 Min EMOM: M1: 12 Alt. DB Snatch (40/25) M2: 20 Sit-ups M3:

WARM-UP: 200 M Run Plyos SKILL: With a Partner: 800 M Run 1000 M Row 2400M Bike WOD: 12 Min AMRAP: 12 KB Goblet SQ (24/16) 12 Box Jumps (24/20)