WARM UP: 400m Run Plyos SKILL: Set up for WOD WOD: Teams of 3 / 4 ( 35:00 ) Waterfall style 4 rounds of 400m Row 21 Wallballs ( 20/14

WARM UP: 9:00min EMOM Min 1: Shuttle Run Min 2: 12 PVC OHS Min 3: 3 Wall walks SKILL: Post WOD 3 Sets Not For Time: 24 Alternating Pistols 20

WARM UP: Plyos SKILL: Post WOD mobility Lower back Upper back Thoracic Left/right butt cheek Calves WOD: Min 0-6 Run 800M Min 6-10 33 Burpees Min 10-16 Run 800m Min

WARM UP: Fence Drills 10 Baby squats 10 Lunge to instep 10 Inch worm to push up 10 Air squats SKILL: 12-10-8-6-4-2 Back Squats *add weight each set WOD: 12

WARM UP: X2 30 sec Squat Squats Arm circles Bar hang Push ups SLSU SKILL: Set up for WOD WOD: 20min EMOM Min 1: 15-20 Wallballs ( 20/14 ) Min

WARM UP: 200m Run Fence Drills 15 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 10 Reach throughs 10 Hollow arch 5 Burpee Broad jumps 5 Wall walks SKILL:

WARM UP: Plyos SKILL: Set up WOD WOD: E2MOM (every 2:00) 24:00 DB OH C2C ( 20/35) ME Assault Bike Me K2E Me Row  

WARM UP 200m Run Plyos Outside 3 Rounds of: 7 Air Squats 7 Ring Rows 3 Burpees SKILL Into WOD WOD 25:00 AMRAP Teams of 3 200m Run as a

WARM UP: 200 M Run 10 Lunge to Instep 10 Baby Squats 5 Inch work + :03 negative push up 10 SLSU SKILL: 12 Min to Build to a heavy

WARM UP: Outdoor Plyos SKILL: Banded Hip and Shoulder Stretching WOD: 5 Min to complete each: (21min) 5:00 To Complete: 600M Run + ME Alternating Dumbbell Snatch (55/35) (2:00 Rest)