WARM UP: 400m Indian run with med ball 10 Lunges 10 Jumping lunges 10 PVC Pass thru 10 PVC OH squats 10 Jumping squats 5 Inchworms 2 Rounds with an

WARM UP: 3 Rounds: 5 Burpees 10 Squats 5:00 with foam roller 3 rounds, per arm 6-8 single arm KB strict press 6-8 single arm KB OH SKILL: Into WOD

WARM UP: 8 AMRAP CTC 10 plank to downward down toe taps 10 Plate S2O :30 Plate OH hold (45/25) 20 Monster step up and over on plate 10 Banded

WARM UP: 400m Run 10 Hip openers 8 Lunge to instep 6 Squats with rotational twist 20 Unbroken WBS SKILL: 9 min EMOM M1:6-8 Strict T2B M2: 6-10 Strict HSPU

WARM UP: 3:00 Plyos 3:00 Ladder Drills 10 Plank to downward down toe taps 10 Hip openers 20 Banded GMs 2 rounds: 10 Box squats with body only 10 Box

WARM UP: 8 Min AMRAP: 100m Row 5 Air squat, baby squat 20 Plank shoulder taps 10 PVC Thrusters SKILL: Into WOD WOD: 5 2-minute rounds of 10 Thrusters 200-m

WARM UP: 20 Jumping Jacks 20 Seal Jumps 8:00 AMRAP 6 Reach Throughs 6 PVC Pass Throughs 6 FSQ with Ball 6 Knee above Hip :15 Ring Support 6 Push

WARM UP: 3:00 Jump Rope 15/15 High Kicks 2 Rounds: 10 Lunge and Twist 10 PVC Pass Throughs 10 Side Lunges 2 Sets: 50’ lateral plank walk (r and l)

WARM UP: 2 Rounds: 2:00 Bike 10 Walking Lunge and Twist 3 Inch Worm + 3 Push-up 10 Knee above hips 50’ Broad Jump SKILL: Into WOD WOD: 24:00 AMRAP

WARM UP: :30 each: Jumping jacks Seal jumps Walking lunges Squat hold Squats Bar hang Handstand hold Lunge to instep + spider walk Push-up SKILL: Into WOD WOD: Every 8