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

WARM UP: 200m Run 20 Jumping Jack 20 Seal Jumps 10 Bignall stretch 10 PVC Pass through 5 PVC Push Press 5 PVC Push Jerk

WARM UP: 20 Calorie Row 10 Calorie Bike 2 x CTC Run 5 Inch Worm + 3 Push-ups SKILL: “Randy” For Time: 75 Power Snatches

WARM UP: 200m Run 2 Rounds: 10 GMs 10 Walking lunge to instep 10 Side Lunges *15 FSQ with the Wall Ball *15 FSQ with

WARM UP: 3 Rounds: 1 Shuttle run 8 PVC Pass Throughs 8 Reach throughs 8 Tipping Birds 8 Push-ups 2 Seated climbs on the rope

WARM UP: 400m Run 2:00 of Jump Rope 2:00 Bike 10 PVC Pass Through 10 PVC OHSQ SKILL: Set up for WOD WOD: 3 Rounds:

WARM UP: 2X: 1 C2C 2 Wall walks 10 Wall squats w/red band SKILL: Every :90 for 12:00 1 Thruster from rack WOD: 18:00 AMRAP

WARM UP: 2 Rounds: 1:00 Row 10 Lunge to instep (:30 each) 5 Burpee jump broad jump + 2 Air squat 10 SLSU SKILL: Into

WARM UP: Plyos SKILL: 12:00 EMOM M1: 6 Single Leg KB Deadlift (each) M2: 15 Banded Pull-downs M3: 12 Goblet Squat WOD: 12:00 AMRAP 12/10