WARM UP: 1:00 bike 2X: 6 Burpees 6 Wall Walks :20 Tall ring support :10 Low ring support 10 Box dips 10 GMs 10 Light KBS SKILL: 3 X 5 Skin the Cat WOD: 16:00

WARM UP: 1 Set of fence drills 1 C2C Run 8 Lunge to instep 8 Side lunges 8 Hip Opener Stretch 8 Squats 8 Wall squats with band 20 Monster walks each way 15 Pelvic

WARM UP: 2:00 Row 2:00 Jump Rope :30 Hollow body hold :30 Bar hang 10 Air Squats 10 Goblet Squats 2X: 10 total Alternating KB/DB Push Press 5 Single arm KB/DB Thruster SKILL: Set up

WARM UP: 2X: 10 Total Quadruped Thoracic Rotation 10 Archer Ring Rows 10 Hip Opener Stretch 20 Banded Monster Side Step Ups 5 Baby sqauts 5 Squats with single arm overhead rotation 10 Sun Squats

WARM UP: 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg crossovers total 10 SLSU SKILL: Teams Of 2 1:30 On 1:00 Rest 4 Rounds 1:30 – ME Cal Assault

WARM UP: 2X: Shuttle Run 5 Burpee Broad jumps 10 Total Quadruped Thoracic Rotation 10 PVC pass throughs 10 TEMPO PVC OHS squats against rig 10 Alternating step ups 10 Seated ring pull ups- straighter