WARM UP: Quick Plyos 2 Rounds Cindy: 5 pull ups 10 push ups 15 squats SKILL: 2:00 ME Shuttle Run (1:00 Rest) 2:00 ME Shuttle

WARM UP: 2:00 Jump rope 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 PVC

WARM UP: M1: :45 jump rope M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep (:30 each side)

WARM UP: 250M Row Plyos SKILL: “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull ups WOD: With a partner x 4: 20 Banded GM 10

WARM UP: 20 Lunges 15 Squats 10 Push Ups 5 Burpees 10 Downward dog HSPU 15 V-ups 20 Lunges SKILL: 3 Rounds 14 Back Rack

WARM UP: 4X 1 C2C Run (gym length) 5 BP Broad Jump then run 5 Jump Squats For Height then run 1 bear crawl SKILL:

WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Hollow/Arches PVC: Pass thru Fig 8 OHSQ SKILL: Handstand work! WOD: “Rich” (22:00)

WARM UP: 250m Row 1 set of fence drills 10 Walking Lunge and Twist 10 Spider Walks 10 Baby squats 5 Slow squats 5 air

WARM UP:1 c2c run10 Russian Swings5 Inch Worm+ Push Up1 c2c run10 Lunge to Instep10 OH Lunges w/ KB1 c2c Run:30 Squat Hold10 Ait Squats10

WARM UP: 2X: 200m Run 5 Burpees 10 Ring Rows 10 Spiderman crawls 20 Banded pull aparts SKILL: Bench Press Superset 5 Bench presses 200m