WARM-UP: Plyos 400 M Run *Calf Stretch on Wall: 3 x :10 each side SKILL: For Time: 200M Run 400M Run 600M Run 400M Run 200M Run rest 1/1 WOD:

WARM-UP: 400m Run :30 Drills X 2 Squat holds Wall squats R lunge to instep L lunge to instep Arm circles Bar hang SKILL: 10 Minute EMOM Odd: 5 backsquats

WARM-UP:  200m Run Outdoor plyos SKILL: 2 Rounds: 1:00 Glute bridge hold 20 Pelvic tilts :30 Glute bridge hold- R 10 Pelvic tilts- R :30 Glute bridge hold- L 10

WARM-UP: 4 Indoor laps 2 Rounds: 20 Jumping jacks 10 Squats 10 Spider-Man crawls 1 Set of fence drills  SKILL: Death by strict pull-ups.  Then, 33 Burpee test  WOD: “Lucky

WARM-UP: 2 Rounds :30 Drills Jumping Jacks Lunges Arm circles (F/B for :15) Bar hang Handstand hold Push-ups Squats 1:00 Stretch BB warm up SKILL: 12 Min to find Max

WARM-UP: 200m Run 1 set fence drills 3X 10 Wall squats 10 Pull ups 10 Push ups SKILL: 5:00 Group stretch WOD: For Time (30:00) 1000m Row (5:00 cut) 50

WARM-UP: 250 Row 10 LHPU 10 SLSU 10 Inch worms X 2 SKILL: 2 Rounds of Junk Yard Dog WOD: 25 min EMOM Min 1: 10-15 Cal rower Min 2:

WARM-UP: 400m Run Everett WU Light weight KB WU 10 Gob squats 10 Russian swings 10 American swings SKILL: Turkish Get Up review 10 Min to complete: 3×10 TGU (5

WARM-UP: Fence drills 2x 10 Air squats 10 Lunges 10 Lunge to instep (each leg) :30 Couch stretch 3:00 Group Stretch ( hip focus ) SKILL: EMOM for 10 min

WARM-UP: PVC complex 10 Pass throughs 10 Fig 8 3:00 min Banded shoulder stretching SKILL: Snatch Review BB Warm-up WOD: For Time: (20:00) 4 Power Snatch (115/75) 8 Box Jumps