WARM UP: X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Post WOD 3 Rounds Not for time: 16 Russian Sit ups

WARM UP: X2 20 Jumping jacks 5 Burpee broad jumps 30 Monster band backwards 15 Monster band left 15 Monster band right 10 Banded squats 10 GM SKILL: Build to

WARM UP: Plyos SKILL: Set up for WOD WOD: For Time 30 Box Jumps (24/20) 30 Pull ups 30 KBS 30 DU 30 Walking lunges w/plate OH 30 K2E 30

WARM UP: PVC warm up Pass throughs Fig 8 Good mornings OHSQ Burgner warm up SKILL: Into WOD WOD: With a Partner Min 0-10: Double “Isabel” 60 Snatches for time

WARM UP: 200m Run X 2 10 Wall squats 10 Lunge to instep 10 push ups 10 SLSU 10 Burpees SKILL: Back squat 4 x 5 WOD: Tabata something else-ish

WARM UP: X 2 10 Pass throughs 5 Fig 8 each side 10 Ring rows 5 Push ups w/ ( :03 ) 3 wall walks SKILL: 3 Sets (10:00) 10

WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips PVC: Pass thru Fig 8 OHSQ SKILL: 9 Min EMOM Min 1 : 200m Run

WARM UP: 1 c2c run 20 Russian Swings 5 Inch Worm + Push Up 1 c2c run 10 Lunge to Instep 10 OH Lunges w/ KB (10 each side) 1

WARM UP: 200m Run 15 Ring rows 10 Air squats 5 Burpee broad jumps 10 Jump squats 15 Ring rows SKILL: Every 2:00 for 10min Hang Clean+Power Clean+Front squat+Push jerk

WARM UP: X 2 200m Run 10 Hanging leg raises 10 Good mornings 10 K2E 10 GM 10 T2B 10 GM 10 Straight leg sit ups 200m Run SKILL: Into