WARM UP: Plyos 3 Rounds of: 5 Ring Row 5 Wall Squats 5 Burpees SKILL: Pull-up Complex Pick one of the two and complete 3 sets: A. 3-4-5 of Strict

WARM UP: 2 rounds: 200 m row 10 BB GM 10 BB BSQ 10 BB Push Press 5 BB OHSQ 5 BB Snatch Balance 5 BB Hang Squat Snatch SKILL:

WARM UP: Plyos SKILL: Get into WOD WOD: Running Clock (28:00) 8:00 EMOM Power Clean + Squat Clean (2:00 rest) 8:00 AMRAP 25 Double Unders 10 Pull-ups 5 Slam Ball

WARM UP: CTC 20 Lunges CTC 20 Straight legged sit ups CTC 10 Lunge to instep CTC 10 PVC Pass Through 10 PVC OHSQ CTC 10 Burpees SKILL: 5 Sets

WARM UP: :30 drills (x 2) Seal jumps Inch worm + NO push up Reach throughs Russian KBS Side Lunges Good Morning with plate (25/15) SKILL: Setup and get into

WARM UP: 200 m run 1 set fence drills PVC: 10 Pass thru 10 Figure 8 10 Good morning 10 BSQ SKILL: 6:00 EMOM 5 BSQ @ 65% of 1RM

See everyone back tomorrow!!!!

WARM UP: Ladder Drills :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Squat hold PVC Pass Throughs SKILL: 4 Sets of: 8

WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: INTO WOD WOD: 18:00 Running Clock 0-3:00 400m

WARM UP: 200m Run 3 Rounds: 10 Good Mornings + Plate (25/15) 5 Burpees 10 Single Leg Pelvic Raise (each) SKILL: 10:00 EMOM ODD: 10 Deadlifts EVEN: 45sec. Slam Ball