WARM UP: 1 C2C run 20 Kettlebell Swings 5 Inch Worm + 3 Push Up 1 C2C run 20 Lunges w/ KB 10 Lunge to Instep 1 C2C Run 20

WARM UP: 200 M run PVC Warm Up: 10 Pass thru 10 Fig 8 10 OHSQ Burgener warm up SKILL: 3:00 Drilling positions with PVC 3:00 Drilling positions with barbell

WARM UP: CTC before each movement 20 Pelvic raises 20 Walking lunges 10 Inch worn with push up 20 Air squats 10 Burpees SKILL: 16 Min UNBROKEN EMOM Min 1:

Mission still closed for Level 1 seminar tomorrow. Enjoy a rest day and get ready to attack new week!!!  

WARM UP: 8:00 AMRAP 10 Lunge and Twist 20 Line Jumps 10 Ring Rows 3 Inch Worms 10 PVC Pass Throughs 10 Air Squats SKILL: Every :90 for 6:00 (

WARM UP: :30 drills X 2 Jacks Good mornings Seal Pass throughs OH squats Push ups Right leg lunge to instep Left leg lunge to instep SKILL: Post WOD cash

WARM UP: 1 set of fence Drills 10 Lunge to instep 10 Push up hold, jump to squat 5 Burpees 10 Squats 10 Ring rows SKILL: 10:00 EMOM Odd :

WARM UP: 2 Rounds 10 Pass throughs 10 Fig 8 10 Ring rows :10 top ring hold (USE BOX TO MODIFY) :10 bottom ring hold (USE BOX TO MODIFY) 10

WARM UP: 2 Rounds 15 Air squats Arm circles 15 GM 10 Push ups ( 5 slow, 5 normal ) 10 Pass throughs :30 Bar hang :30 Downward dog SKILL: