WARM UP: 400m Run Arm Stretching 5 Inch Worms :30 HS Hold 10 Ring Rows 10 Push ups 10 Hollow/Arch Swings on Bar SKILL: Muscle Up Practice WOD: 22:00 AMRAP

WARM UP: 2 x 20 Monster Walks 200m Run Fence drills :30 bar hang 10 hollow to arch rolls 10 Pass Throughs 15 squats w/ red band below knees 15

WARM UP: Plyos SKILL: Set up for WOD WOD: Every 7:00 For 4 Rounds 100m Shuttle Run 10 Burpee Box Jump Overs 10 Power Snatches (115/75) 10 Burpee Box Jump

WARM UP: Plyos 3 Rounds of Cindy BB WU SKILL: Set up for WOD WOD: 5 RFT 200m Run 10 Squat clean ( 115/75 ) 15 KB swings (24/16kg) 200m

WARM UP: 3 Rounds: 1:00 Row 10 PVC Pass Through 10 KBS 10 Goblet Squat BBWU CTB WU SKILL: 18.5 is 11.6 – 7:00 AMRAP 3-6-9-12-15…> Thrusters (100/65) Chest-to-Bar Pull-ups

WARM UP: 9:00 EMOM Warm Up: M1::30 Row M2: 12 Plate GTO (15/10) M3: 10 Walking Lunges+ 5 Push Ups SKILL: Post WOD mobility WOD: 25 Min EMOM Min 1:

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 Stretch SKILL: Every 2:00 for

WARM UP: CTC run ( before each movement ) 20 Pelvic raises 20 Lunges 20 Scorpions 20 Air squats 10 SLSU + 10 Push-up SKILL: CrossFit Baseline 500m Row 40

WARM UP: 2 Rounds Monster Walks 10 Wall Squats w/band BBWU SKILL: Every :90 for 12:00 (8 sets) 2 Cleans @ 85% of 1RM Clean WOD: For Time 3 Rounds

WARM UP: 2 Rounds Monster Walks 10 Wall Squats w/band BBWU SKILL: Every :90 for 12:00 (8 sets) 2 Cleans @ 85% of 1RM Clean WOD: For Time 3 Rounds