WARM-UP: 2 Rounds: 250m Row 10 Lunge to instep 10 Push-ups 10 Baby squats 10 Russian Swings SKILL: 3:00 Banded Shoulders :30 Bar hand :30 Knee above the hip swings

WARM-UP: Plyos Rowing technique review SKILL: 500m Row time trial WOD: 4 Rounds, every 5 minutes 200m Run 15 T2B 200m Run 15 Slam Balls (30/20)

WARM-UP: 400m Run PVC warm-up SKILL: 2 Rep Max Turkish get-up *Must perform 2 reps on the same arm without resting, then perform the same weight on the other arm

We invite all MCFSA members to the Bignall send off brunch at 11:00.  WARM-UP: 400m Run Light KB: 10 Russian KBS 10 Goblet Squats 10 Inch worms to push up

WARM-UP: Outdoor Plyos :30 Bar hang 10 Inch worms with a push-up 3 Rounds of Cindy   WOD: Partner Chipper: P1: 200m Run p2: Preforms the Chipper until P1 returns

WARM-UP: 200M Run 3X’s 20 Lunges 10 Air Squats 10 Ring Rows SKILL: 12 Minute EMOM w/partner: 10 Back rack lunges (alternating) (155/115) *Alternate rounds with a partner (each person

WARM-UP: PVC warm up 20 Push ups Partner stretching WOD:  “JT” 21-15-9 Handstand push-ups Ring dips Push ups

WARM-UP: Plyos SKILL: SLED WORK!! Teams of 3 or 4: 4 X 1:00 Max effort sled push (90/50) WOD: 14 Min AMRAP: 10 Pull-ups 20 WBS (20/14) 200m Run

WARM-UP: 3 Min: 20 Jumping jacks 20 Seal jumps 20 Air squats 20 Straight leg sit ups Burgner warm-up SKILL:   Kettlebell Floor Press 3X12 floor presses WOD: For Time

WARM-UP: 3 Rounds of :30 drills Jumping jacks Lunges Bar hang Squats Push-ups SKILL: 4X8 Bulgarian Split Squats (Each leg) WOD: 3 Rounds for time: 10 Squat clean (115/75) 15