WARM-UP: Banded Monster Walks 2 Rounds: 20 each Right/Left/Forward/Back -then- :30 drills – 1 times Jacks Good mornings Seal Gate swings Push ups Right leg lunge to instep Left leg

WARM-UP: 400m Run Plyos SKILL: 3 Rounds: ME BSQ @ 65 % 1rm CTC Run Rest 2 min WOD: For Time: (10min cut) 20 Walking lunges (total) 20 V-Ups 1

WARM-UP: Plyos SKILL: SLED Relay, Teams of 2: 4x’s Each Person: across parking lot (to juice bar) and back, relay style Start with one set of plates (25/15’s) and add

WARM-UP: 200 M Run PVC: Pass thru Good mornings Fig 8 OHSQ Shoulder stretch Hammie stretch SKILL: 10 min to build to 1 RM Push Press from rack WOD: 12

WARM-UP: 400m Run 20 Walking lunges 10 Lunge to instep 20 Squats 2:00 on AD 5 Inch worms + 5 push-ups (each IW) :30 Bar Hand :30 Handstand hold SKILL:

WARM-UP: 400m Run Outdoor Plyos SKILL: Clean Complex Clean pull + hang power clean + hang squat clean + FSQ WOD: For Time: (10:00) 6 DL (255/175) 200m Med ball

WARM-UP: :20 Drills (x2) Jacks Lunges Bar Hang Handstand hold/walk Lunge to instep Push-ups then 20 Pelvic raises 15 Single Leg raises (ea.) 20 Kicks on ground 20 Scorpions 10

WARM-UP: 9:00 EMOM M1: 10 Cal Row M2: 15 Russian KBS (24/16) M3: 10 Thrusters with Empty Barbell SKILL: Superset x3 (:60-:90 rest between sets) Bench: ME sets @ 60%-70%

WARM-UP: Curb to Curb Run 1:00 Jump rope CTC 12 to 1 of single leg jump rope CTC 50 DU (15 attempts) CTC 20 walking Lunges CTC 5 Inch Worm

WARM-UP: 200 m run Line drills 2 x :15 each (:05 rest between) -forward -side to side -shuffle -hip turns 1 Set of Fence drills 6 to 1 Sq and