WARM UP: 3 X Fence drills 10 Jump squats 10 SLSU 10 GM SKILL: ME for 3:00 DU and SU WOD: 6 RFT (24:00 cap) 15 OHS (105/75) 15 Box

WARM UP: 200 M Run Plyos BBWU SKILL: Set up for WOD WOD: Cindy full of Grace 3 Rounds 10 Clean and jerks ( 135/95 ) 3 rounds of Cindy

WARM UP: 400m Run 10 Lunge to Instep 10 Lunge and twist 10 Side Lunges 10 Reach Throughs 2:00 Bike SKILL: 18.4 – (9:00) 21-15-19 Deadlifts (225/155) HSPU -then- 21-15-9

WARM UP: 400m Run 10 Lunge to Instep 10 Lunge and twist 10 Side Lunges 10 Reach Throughs 2:00 Bike SKILL: 18.4 – (9:00) 21-15-19 Deadlifts (225/155) HSPU -then- 21-15-9

WARM UP: 12min EMOM Min 1 : CTC run Min 2 : 10 Russian swings+5 Push ups Min 3 : 10 Wall squats+3 burpees SKILL: Set up for WOD WOD:

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch

WARM UP: 400m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch

WARM UP: 200m Run 2 x Monster walks 10 Monster band squat with elbows in FSQ position. 5 Inchworms w/calf stretching in middle :30 Hollow hold :30 Superman hold 10

WARM UP: 1 Shuttle Run 3 rounds -5 Baby Squats (not rushed) -5 Ring Rows -5 Burpees 20 reps of each Monster Walk: Left, Right, Forward, Backward 10 PVC Pass

WARM UP: Plyos SKILL: Into WOD WOD: 3 Person Team Follow the Leader 24:00 AMRAP C2C Sled Sprint (50/80) 15 SB SU (20/30) 10 Pull-ups 10 BPs 400m Team Run