WARM UP: 6:00 EMOM M1- :45 Row M2: Lunge to instep ( :30 Each Side ) M3: Burpee jump into air squat SKILL: 12 Min

WARM UP: X2 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 Burpees over a friend SKILL: 12min to find 1

WARM UP: Plyos SKILL: Set up for WOD WOD: 24min AMRAP 10 Cal Row 20 Russian twist 10 Cal Bike 20 SL KB DL (

WARM UP: Plyos PVC Warm up SKILL: Into WOD WOD: Teams of 2: 4 Rounds of: 200 M Run together 4 Alternating rounds of: 6

WARM UP: 200m Run PVC X 2 10 Pass thur 10 Fig 8 10 GM 10 Front squats 5 Push press SKILL: Every :90 for

WARM UP: 2 Rounds: 250 Row 10 SLSU 10 Knees Above Hips 5 Inch Worm to PU 10 Lunges 6 Lunge to Instep SKILL: Into

WARM UP: 200 M Run 3 Rds Cindy SKILL: Teams of 3 or 4: (:45 effort/:15 rest) 3 Rounds: (12min) P1: ME Cal Bike P2:

WARM UP: C2C Run 10 GM, 10 Air Squats C2C Run 10 Russian, 10 American Swings C2C Run 10 Goblet Squats 10 Push Ups C2C

WARM UP: PVC: 10 Pass Thru 10 Fig 8 10 Good Morning 5 OHSQ 5 Snatch Grip Push Press 5 Heaving Snatch Balance 5 Power

WARM UP: Plyos SKILL: Set up for WOD WOD: Lumberjack 20: 20 Deadlifts (275/185) 400 M Run 20 KB Swings (32/24kg) 400 M Run 20