WARM UP: 2:00 Bike 400m Run 5 Walking Inch-worms 10 Hip Openers 10 Single Arm DB Strict Press (each) 10 Single Arm DB PP (each)

WARM UP: 3 X Fence drills 10 Squat jumps 10 SL Sit-ups 10 GMs SKILL: Set up for WOD WOD: 6 RFT 15 OHS 15

WARM UP: 3 Sets: 10 Reach Throughs 15 Banded GM (green/purple) 8 Tipping Birds (each) 20 Ice Skaters 15 Russian KBS SKILL: 3 Sets: 8

WARM UP: 8:00 AMRAP: 10 PVC Pass Through 10 PVC OHSQ 5 Ring Muscle Up Drills 5 Burpees 5 Bar Muscle Up Drills SKILL: 6:00

WARM UP: 10 Lunge to Instep 10 Air Squats 3 Inch Worm + Push-UP 5 Burpees 15 Front Squat with bar 15 Shoulder Press with

WARM UP: 30 drills X 2 Jumping jacks Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: Into

WARM UP: 2 Rounds: 15 Jumping Jacks 8 Lunge to Instep 10 Pelvic Raises 10 Jump Squats SKILL: Every :90 for 9:00 1RM Clean and

WARM UP: 400m Run 5:00 Coach led Stretching SKILL: 3 RNFT 500m Row CTC Farmers Carry (32/24kg) 20 Pull-ups 20 V-ups WOD: 3 RFT 400m

WARM UP: Plyos SKILL: BB warm up WOD: 5 rounds: 400m Run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 Minute

WARM UP: 400m Run Plyos :10 Line Jumps 20 Monster Walk Step Overs 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Part Hip 10