WARM UP: 200m Run 50ft Bear Crawl (red pole to red pole is 25ft) 3 Forward rolls 25ft Crab walk 3 Forward rolls 25ft Duck walk 2X 10 Ring Rows

WARM UP: Plyos SKILL: Set up for WOD WOD: 3 Rounds 7:00 AMRAP 10 DB Man Makers Over a Box (20/35) CTC OH DB Walk (20/35) 20 DB Shoulder Rack

WARM UP: CTC Run 5 Traveling Inchworms 10 Hollow/Arch Swings 15 Squats 10 BB Hang Power Cleans 10 BB Front Squats SKILL: Into WOD WOD: “Tama” 800m Single Arm Farmers

WARM UP: CTC Run 30 Banded pull apart 10 Banded starfish 10 Banded shoulder press 10 Push-ups 10 Zercher Squats w/slamball SKILL: 3 Rounds, not for time 4 Bench Press

WARM UP: 2:00 Bike 2:00 Jump Rope :60 Downward dog stretch :30 R Lunge to instep :30 L Lunge to instep 20 Ice Skaters 10 Good Morning with plates (25/15)

WARM UP: 1 Set Fence Drills 6 Burpee Broad Jumps 8 Vertical Ring Rows 10 Lunge To Instep 6 Burpee Vertical Jumps 8 Squats 10 Lunges Stretch: Forearms and hips

WARM UP: 300m Row 400m Run Pole Game 10 PVC Pass Thru 10 PVC Front Squats 10 PVC Push Press 10 PVC Thrusters 10 PVC OHS against rig :30 Hollow

WARM UP: CTC 5 Burpees 5 Burpee Broad Jumps CTC 15 Squats With Red Band 10 Good Morning With Red Band CTC 10 Light American KBS 10 Box Jump SKILL:

WARM UP: Death by burpee to plate Start at 3 burpees to plate and add by 1 EMOM 10 Rounds SKILL: Set up for WOD WOD: WOD 8 RFT 200m

WARM UP: 30 drills X 2 Jumping jacks Squat hold Squats Push ups Downward dog Lunge to instep right Lunge to instep left Ring Rows SKILL: 12:00 on Rower Teams