WARM-UP: 200m Run 1 Set Fence Drills Thunderstruck Burpee Challenge -Everytime they say “Thunderstruck”, perform a burpee PVC Shoulder warm up -Pass throughs -Fig 8 -OHSQ SKILL: ME Handstand Hold

WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig (CLICK LINK TO LEARN MORE) Good morning Lunges Push ups Stretch SKILL: SuperSet

WARM-UP: 3X: 200m Run 10 Squats 10 Ring Rows 3 Wall Walks Hip Stretch SKILL: Handstand and pistol prep work WOD: “Mary” 20:00 AMRAP 5 HSPU 10 Pistols 15 Pull-ups

WARM-UP: 400m Row (easy) 5 Inchworms with a push up X2 8 Lunges with a twist (each) 10 Jumping squats 10 Knee above hip on bar WOD: Running Clock 0

WARM-UP: 3:00 Jump Rope 1 Set of Fence Drills 2X: 1:00 Couch stretch, each side 10 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 small boxes for time Stretch SKILL: 1 set of ME chest to Bar, 4:00 to complete:

WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: Death by WBS M1: 4 WBS M2: 5 WBS M3: 6

WARM-UP: 1 Set of fence drills Plyos Group stretch WOD: 2 Rounds: (22:00) 2 Min ME OHSQ (95/65) 2:00 Rest 2 Min 400m Run 2:00 Rest 2 Min ME KBS

WARM-UP: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press Burgener Warm-up SKILL: Every 2 min for 10 mins 3 Back squats WOD: In honor

WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB back squats SKILL: Grab a partner: 33 burpee test WOD: 21 min EMOM Min 1- 10-15 Cals on Rower