WARM UP: 20 Monster bands all directions 20 Jumping jacks 20 Seal jumps 10 Reach throughs 10 Push ups 10 Squats 10 GMs 10 Ring Rows 5 Inchworms + 1

WARM UP: 200m Run 10 Broad Jumps 10 Push ups 10 SLSU 20 Pelvic tilts 20 Hollow rocks Stretch SKILL: Into WOD WOD: With a partner: (40:00) 3000m Row 4

WARM UP: Ladder drills PVC SKILL: Snatch complex ever :90 for 9 minutes (6 sets) 1 Snatch + 1 Hang snatch @ 75% of 1RM Snatc WOD: 10 minute EMOM

WARM UP: 2:00 Bike 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: 3 Rounds: (14:00) 5R/5L Turkish Get-ups building up in weight 10 Med-ball power cleans (20/14) WOD:

WARM UP: Plyos SKILL: Into WOD WOD: Teams of 3 For Time 1500m Row 3 Rounds 24 SB Z SQT 30/50 24 KBS 20/32 24 C&J 135/95 24 SB Sit-ups

WARM UP: 1 CTC Run 10 Russian Swings 5 Inch Worm + Push Up 10 Lunge to Instep 1 CTC Run 10 Goblet Sq 10 Straight legged sit ups 10

WARM UP: 250m Row 10 PVC Pass Throughs 10 Wall Ball Shots 6 Burpee Broad Jump 15 Knee Above Hips SKILL: Muscle Up Drill Practice WOD: For Time: 12 Muscle-Ups

WARM UP: 2:00 Jump Rope 20 Reps of each Monster Walk: Left, Right, Forward, Backward 15 Squats w/ red band on knees 3 Rounds -5 Baby Squats -5 Ring Rows