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

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

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

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

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

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

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

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

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

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