WARM UP: 8min EMOM Min 1: Bike Min 2: :45 sec KB front rack hold Min 3: Lunge to instep Min 4: 10 Barbell Muscle Snatch + 10 Push-ups SKILL:

WARM UP: 200m Run 20 Pelvic Raises 10 Single Leg Pelvic Raises (each) 10 Kicks on ground (each leg) 5 Inch Worm + PU 10 Walking Lunges 10 Side Lunges

WARM UP: 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups FSQ w/ Barbell SKILL: 12 min to find 5RM Thruster

WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (25/15) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch

WARM UP: Plyos SKILL: Into WOD WOD: “Lumberjack 20” (30:00 cut) 20 Deadlifts (275/185) 400 M Run 20 KB Swings (72/24k) 400 M Run 20 OHSQ (115/80) 400 M Run

WARM UP: Fence drills 10 Baby squats 10 Lunge to instep 2rounds: 10 Ring rows 10 Lunges 10 Drop squats 10 Push ups BBWU SKILL: Every :90 for 15:00 1

WARM UP: 2 Rounds: 10 Russian + 10 American swings 10 Pass Thru 10 PVC OHSQ 20 DU/5 attempts 10 SLSU :30 Bar Hang 10 Hollow arch SKILL: Tall snatch

WARM UP: Fence drills 20 Monster walks each direction 15 Squats w/ band 20 Pelvic raises w/ band 10 Baby squats 10 L2I 10 Inch worm to PU 5 Burpees

WARM UP: 400 m run Dip+shrug Dip+shrug+high pull *from hip High pull from above knee High pull from mid shin Muscle snatch Power snatch from each position Power snatch balance