WARM-UP: PVC Warm up SKILL: 10 Minutes to build/work/perfect: Split Jerk WOD: 5 Rounds 5 Jerks (165/115) 30 Double unders 200m Run

WARM-UP: 2 Rounds: 200m Run 20 Jumping jacks 15 Good mornings 5 inchworms + pushup SKILL: Superset with a partner: 3X10 Russian hamstring curls 3×10 Banded good mornings WOD: 15

WARM-UP: 2 Shuttle runs 9 Minute EMOM: M1- Jump rope M2- Inchworm to instep M3- Squat burpees WOD: “Filthy Fifty” 50 Box jumps 50 Jumping Pull-ups 50 KB swings 50 Walking lunges

WARM-UP: 2 Minute jump rope 5 Fireman Burpees SKILL: Tabata: 4 Rounds Squats V-Ups KB Swings (24/16) Burpees WOD: 21-15-9 400m Run Thrusters (95/65) SDHP

WARM-UP: 200m Run PVC Complex SKILL: 12 Minutes to find: 2 Rep Push Press THEN 1 set ME at 75% WOD: Partner DT 14 Minute AMRAP P1- 400m Run P2:

WARM-UP: 2X 250 Row 10 Inverted row 10 Straight leg sit-ups 10 LHPU SKILL: Post WOD mobility WOD: Teams of 3, Waterfall Style: 4 Rounds 250m Row 20 Slamballs 20

WARM-UP: 400m Run Plyos SKILL: Team of 3 or 4: 3 Weighted sled push 1- 140/90 2- 190/120 3-240/150 WOD: 12 Minute AMRAP 5 HSPU 10 KB Lunges (24/16) 15

WARM-UP: PVC complex Barbell warm up SKILL: 12 Minutes to find: 1 Rep OHS THEN 1 Set ME at @70% of 1 rep WOD: 10-8-6-4-2 200m Run Power Snatch (115/75)

WARM-UP: 2X: 200m Run Fence drills 10 Squats 10 Lunges 10 Jumping squats SKILL: Front rack step ups 3X16 total WOD: 4 Rounds: 10 TTB 10 DL (225/155) 10 Burpee

WARM-UP: Plyos Barbell warm-up WOD: 3 Rounds: Sprint 100′ 10 Burpee box jump overs (30/24) 10 Power Snatches (115/75) 10 TTB Sprint 100′ * Rest 2:00 between rounds