WARM-UP: 200m Run 10 Pvc thrusters 15 Ring Rows 200m Run 10 Pvc thrusters 15 Push-ups 5 wall walks 3:00 group stretch SKILL: 10:00 of Muscle up Drills 3 Sets:

WARM-UP: Ladder drills 2 rounds: 10 Pvc pass throughs 10 Pvc good mornings 10 Pvc OHS 5 Narrow grip OH squats with :5 pause at the bottom with a pvc

WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: “Annie” 50-40-30-20-10 Double unders Abmat sit ups WOD: 12 min AMRAP

WARM-UP: 1 Set of fence drills 10 Push ups 10 Jumping Squats Plyos Group stretch WOD: Teams of 3 or 4 Waterfall Style 3 RFT (35:00) 400m row 20 Slamballs

WARM-UP: 2X: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press SKILL: 3 Sets (:90 rest between) 12-15 Banded Lat Pull-downs :30 L-Sit WOD: 12:00

WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB SDHP SKILL: 16min EMOM Min 1 : 8 al air dyne Min 2: 30 Russian twist (total) 25/15 Min

WARM-UP: 2X: 20 Jumping Jacks 5 Dive bomber inchworms 10 PVC thursters :30 Hollow body hold on ground 150m Row SKILL: 12:00 min to Find 1 rep max Thruster from

WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats :15 Ring support hold SKILL: Banded Hip and shoulder mobility

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: 15 Min to compete: 3 X 500m

WARM-UP: 200m Run 1 Set of Fence Drills PVC Shoulder warm-up WOD: Teams of 2 800m Run (alt 200m) 100 Walking lunges (each leg) 100 Partner push ups 100 Partner