WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic Raises SKILL: 3 Set of Lunges (down and back) 50’ Lunge Right Arm Overhead, Left Arm Front Rack 50’ Lunge Left Arm

WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 6 Burpee Broad Jump 15 Knee Above Hips SKILL: SKILL DAY – Muscle Ups WOD: 16:00 AMRAP 5/3 Ring Muscle Ups 7 Deficit HSPU (4/2”) 9 Burpee Box Over (24/20”)  

WARM UP: 2:00 Bike 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: 3 Sets: (12:00) 10 Double KB Deadlift 15 Standing Oblique Crunch 20 Kettlebell Plank Shift (total) WOD: 20:00 AMRAP 15 STO (115/75) CTC Sled Push 15 Burpees

WARM UP: Plyos SKILL: Into WOD WOD: 4X 5:00 EMOM 2:00 rest between EMOMS M-1: 150/200 m Row M-2: 10 Burpee BXJ 20/24 M-3: :45ME AM Sit-ups M-4: 25 KBS 16/24 M-5: 40 Mountain Climbers  

WARM UP: 3 Indoor Laps :60 Couch Stretch (each) :60 Pigeon Stretch (each) X 2 3 Inch worm + 3 push ups 10 SLSU 3 Wall walks 15 Banded GM 10 Lunge and Twist SKILL: Every 3:00 for 12:00 16 Alternating Back Rack Lunges (total) WOD: “The 540” 50 Overhead Lunges (45/25 – plate) (total)

WARM UP: 400m Run Fence Drills 3 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: Dumbbell Hang Squat Snatch WOD: 3 RFT 10 Right Arm DB Hang Squat Snatch (55/35) 5 Bar Muscle Ups 10 Left Arm DB Hang Squat Snatch 5 Bar Muscle Ups

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises 5 Drop squats- 4 inch (above parallel) 5 Drop squats-above parallel 5 Drop Squats -Parallel 5 Drop squats- full depth 5 Jumping squats 10 SLSU 10 PVC Pass Throughs SKILL: 9:00 :30/1:00 :30 Hard on the Bike for Calories 1:00 walking

WARM UP: 200m Row 1:00 Jump Rope 20 Jumping Jacks 20 Seal Jumps 20 Walking Lunges SKILL: Into WOD WOD: 10 RFT 200m Row 30 Double Unders (1:00 Rest)