WARM UP: 200m Run 20 Pelvic Raises 10 Single Leg Pelvic Raises 10 Kicks on ground 5 Inch Worm + PU 10 Walking Lunges 10 Side Lunges 10 Air Squat 5 Jumping Air Squat SKILL:

WARM UP: 8:00 EMOM M1: Shuttle run M2: 12 Plate GTO (25/15) M3: 10 Walking Lunges + 5 Push Ups M4: 10 Lunge to instep SKILL: Into WOD WOD: “Whittman” 7RFT 15 KB Swings 15

WARM UP: 2 Rounds CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 Thrusters w/ PVC pipe :30 Goblet Squat Hold SKILL: Into WOD WOD: 5 Rounds

WARM UP: Everett WU SKILL: 4RFT CTC sled push 400m Run 25 V-ups WOD: 3 RNFT CTC One arm KB farmers carry CTC One arm KB overhead carry  

WARM UP: 2:00 Bike Fence Drills 20 Monster walks 10 Burpee Broad Jump SKILL: Every 2:30 min for 15:00 3 Push press+ 3 Push jerks+ 3 split jerks WOD: 10 Min AMRAP 5 Power cleans

WARM UP: Plyos 3 Rounds 5 Push ups 10 KB swings 15 Med ball squats SKILL: Into WOD WOD: 25min EMOM :45 Max Effort :15 Transition Min 1: Wall balls ( 20/14 ) Min 2: