WARM UP:Warm UP 8:00 EMOM:M1: BikeM2: 5 Inch Worm + Push UpM3: 7 Burpee Broad Jump into SquatM4: Side Lunge (:30 each side)SKILL:12:00 AMRAP1 Weighted Ring Muscle Up5 Medicine Ball

WARM UP: 200 M Run Plyos SKILL: 3 Supersets of: 15-20 Banded Lat Pull-downs 15-20 Banded Tricep Extensions (:90 rest) WOD: “Steel Rain” (22:00) For Time 21 Wall Ball Shots

WARM UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every 2:00 for 12:00 8 Back Rack Lunges from the Rack WOD: 3

WARM UP: Plyos Group Stretch SKILL: “Karen” 150 Wall Ball Shots WOD: 22:00 AMRAP Burpee Shuttle Run (inside gym, approximately 20’ ft. run then 2 burpee, total of 4 Burpees)

WARM UP: Fence Drills 15 Jumping Jacks 15 Seal Jumps 10 Lunge to Instep 5 Burpee Broad Jumps 15 Knee above the hips 16 Slam Ball Squats SKILL: Into WOD

WARM UP: Foam Roll Banded Shoulder Stretching SKILL: Min EMOM Min 1: Row Min 2: 3 wall walks Min 3: 12 reach throughs + 5 Burpees WOD: 12:00 AMRAP 9

WARM UP: 200m Run :10 Line Jumps x 2 Ankle Mobility 10 PVC pass throughs 5 Fig 8 10 PVC push press 10 PVC front squats 10 PVC thrusters SKILL:

WARM UP: 2X: 1 Shuttle run 20 Pelvic Raises 15 Single Leg Pelvic Raises (per leg) 10 PVC Pass throughs SKILL: Into WOD WOD: 10:00 to Complete each Overhead squat

WARM UP: 400m Run X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Into WOD WOD: “White” 5 rounds for time of:

WARM UP: 200 m Run Group Stretch 8:00 200 m Run SKILL: Into WOD WOD: EMOM #1 for 12 Mins Min 1 : 10 Box Jumps Min 2 : 40