WARM UP: Fence drills 10 Baby squats 10 Lunge to instep 2rounds: 10 Ring rows 10 Lunges 10 Drop squats 10 Push ups BBWU SKILL: Every :90 for 15:00 1 Sq Clean + 2 Jerks

WARM UP: 2 Rounds: 10 Russian + 10 American swings 10 Pass Thru 10 PVC OHSQ 20 DU/5 attempts 10 SLSU :30 Bar Hang 10 Hollow arch SKILL: Tall snatch from hip WOD: 24:00 EMOM:

WARM UP: Fence drills 20 Monster walks each direction 15 Squats w/ band 20 Pelvic raises w/ band 10 Baby squats 10 L2I 10 Inch worm to PU 5 Burpees 10 Right arm DB Thruster

WARM UP: 400 m run Dip+shrug Dip+shrug+high pull *from hip High pull from above knee High pull from mid shin Muscle snatch Power snatch from each position Power snatch balance Full snatch bal Ohsq SKILL:

Closed Sunday Monday 8am and 9am classes ONLY    

WARM UP: 20 Monster bands all directions 20 Jumping jacks 20 Seal jumps 10 Reach throughs 10 Push ups 10 Squats 10 GMs 10 Ring Rows 5 Inchworms + 1 Push up 5 Burpees 5