WARM-UP: C2C Run 2X: 5 Pull ups 10 Push ups 15 Squats SKILL: “Luke” – Give 5 (click hyperlink to donate!) 5 Min AMRAP 4 Power cleans (155/105) 24 DUs 10

WARM-UP: 3x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows SKILL: 12 min EMOM Odd-10 FSQ from the ground (55-60%) Even- 0:45 OH plate hold

WARM-UP: 9:00 EMOM M1: :35 Row M2: 10 Lunge to Instep M3: 8 Hip Squat Cleans with Empty Barbell SKILL: Death by C&j (10:00) M1- 1 C&J (135/95) M2- 2

WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu 20 Wall Squats + red band SKILL: Turkish Get ups (12:00) 3

WARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 8 Arch/Hollow on ground – rolling back and forth SKILL: 15:00 to find a

LABOR DAY WEEKEND SCHEDULE: Sunday, the 4th: 10 a.m. class ONLY. NO 4 p.m. class. Monday, the 5th: 8 and 9 am class ONLY. WARM-UP: Plyos Group Stretch WOD: 25

LABOR DAY WEEKEND SCHEDULE Sunday, the 4th- Class will be held at 10 a.m. There will be NO 4 p.m class! Monday, the 5th- There will be an 8 a.m.

WARM-UP: 3 rounds: 20 Jacks 10 Jumping squats 10 Banded GM 10 Push ups Stretch SKILL: Every :90 for 9:00 8 Back Rack Lunges off of racks *Goal is to

WARM-UP: C2C Run 20 Kicks on back C2C Run 20 Pelvic raises C2C Run 10 Light russian KBS C2C Run 10 Hollow/Arch swings C2C Run 10 Inchworm to pu SKILL:

WARM-UP: 3X: 20 Jumping jacks 10 Wall squats 10 PVC pass throughs :10 Ring support hold :10 Ring dip support hold Stretch SKILL: 8:00 EMOM Snatch Complex 1 Hang power