WARM UP: 200m Run Plyos SKILL: Set up for WOD WOD: 25min AMRAP 50 Wallballs (20/14) 50 KB swings (24/16kg) 40 Box jumps (24/20”) 40

WARM UP: Fence Drills :30 Squat Hold 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: 8:00 EMOM 2 Squat Snatches @80% of 1RM WOD:

WARM UP: Plyos SKILL: Set up for WOD WOD: 20 Min AMRAP 5 Deadlfits 5 Hang power cleans 5 Front squats 5 Back squats 200m

WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips SKILL: Set up for WOD WOD: 8:00 AMRAP 5 Box

WARM UP: 200m Run 30 Jumping Jacks 30 Seal Jumps 10 Walking Lunge and Twist 10 Spider Walks :30 Bar Hang 15 Knee Above the

WARM UP: 2:00 Jump Rope 1 CTC Run 10 Russian Swings 5 Inch Worm+ Push Up 1 CTC Run 10 Lunges w/ KB 10 Lunge

WARM UP: 1 Shuttle Run 3 rounds 5 Baby Squats (not rushed) 5 Ring Rows 5 Burpees 20 reps of each Monster Walk SKILL: Every

WARM UP: 200m Run Plyos SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Sit ups 20 Push-ups 10 Pull-ups WOD: 8 Min AMRAP 15

WARM UPP: 2x :30sec Squat hold Airsquats Lunge to instep R Lunge to instep L Push ups Handstand hold Bar Hang SKILL: 8 Min EMOM

WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of Two 30 Cleans (135/95) 200m Run 30 Bench press 200m Run 30 Squats 200m