WARM-UP: 400M Run Outdoor Plyos SKILL: TEAM of 3 Row 3000m as a team Team memebers have to switch every 250m. WOD: For Time 800m Run 60 KB swings (

WARM-UP: 400m Run :30 Sec drills Air squats Lunges Lunge to instep Push ups SLSU X 2 SKILL: SuperSet ( 12:00 ) KB Bulgarian split lunges- 10 total Banded good

WARM-UP: 250m Row 5 Inch worms 10 Burpees 15 Air squats 20 Seal jumps X 2 SKILL: 12 min EMOM Min 1: Ring push ups- 10 Min 2: Wallballs -12

WARM-UP: Curb to curb 20 pelvic raises CTC 20 kicks CTC 20 single leg raises ( 10 ea ) CTC 20 scorpions SKILL: Monster walks 20 steps forward 20 steps

WARM-UP: 400m run PVC complex 2 x 20 jumping jacks 15 air squats 10 LHPU 5 burpees SKILL: Find 3 Rep max Bench Press 5 x 3 then @ 80%

WARM-UP: 3:00 Min jump rope Plyos SKILL: Indoor Shuttle run X 3 rounds Score will be slowest time WOD: For Time: (20:00) 40 Wallballs (20/14) 40 DU 30 KB swings

WARM-UP: 1 Shuttle run forward 1 Shuttle run backwards 10 Ring rows 10 Squats 5 Inch worms 5 Burpees Group stretch SKILL: BB warm up: 10 BB FSQ 10 BB

WARM-UP: 3:00 Jump rope 2X: 10 Push ups 10 Wall squats 1 Set of fence drills 5:00 Group stretch WOD: Teams of 2: (35:00) 1600m Run (800m each) 100 Pull

WARM-UP: 3 Rounds of box jump overs 2 rounds: :15 Ring support hold :10 Ring catch hold 5 Ring dips 10 Wall squats 5 Lift hand burpees 3:00 Stretch SKILL:

WARM-UP: 2:00 Jump rope warmup 10 Burpee broad jumps 10 Ring pull ups 10 T2Ring 3:00 Pec mobility 3:00 Group stretch SKILL: 10:00 Muscle up drill work WOD: AMRAP in