WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats (OPEN HIPS. Get explosive) :15 Ring support hold WOD: Teams

WARM-UP: 2X: 20 Jumping Jacks 5 Dive bomber inchworms 10 PVC thrusters :30 Hollow body hold on ground 150m Row SKILL: Build to heavy but perfect complex: 3 Push press

WARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings (arch/hollow = one) SKILL: Every 90 sec, for 9 mins: 8

WARM-UP: Plyos Outside SKILL: Death by 10 meters Min 1 – 1 shuttle of 10 meters Min 2 – 2 Min 3 – 3 …… 12 min cap WOD: 25:00

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thruster SKILL: Barbell Warm up 10 Back squats 10 Behind the neck snatch

WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 inch worm + 3 pu Burgener PVC Burgener Barbell SKILL: 9 min to complete 3 x Superset

WARM-UP: 200 M Run 2x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows WOD: “ California Club” 8 Deadlifts (315/225) 40 V-ups 80 Double unders

WARM-UP: X2 :30 sec Squat hold Squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: 12min EMOM Min 1- ME Cal on Air Dyne Min 2- Rest Min

WARM-UP: 400m Run Plyos WOD: 12min to complete: 2K row 12min to complete: Build to heavy Power clean+ Clean +Front squat 12min to complete: 1000m Med ball carry (20/14) *if

WARM-UP: CTC Run 20 Lunges CTC Run 20 Pelvic raises CTC Run 20 Air squats CTC Run 20 Straight legged kicks SKILL: KB front rack step ups 3 x 16