WARM UP: 9:00 EMOM Min 1: Bike Min 2: Lunge to Instep Min 3: Reach throughs 3 Sets of Med Ball Tosses SKILL: Ring Muscle up Practice: WOD: “Big Bang” 50 Power Cleans

WOD: Outdoor Plyos 3 Inch Worm + 3 Push Ups 50 Single Unders 5 Negative Push-ups 25 Double Under SKILL: 10:00 to find a 5RM Bench Press -then- 8:00 to complete: 3 x ME Sets

WARM UP: 1 Set of fence drills 2 Rounds: 1 C2C Run 8 Lunge to instep 8 Side lunges 8 High Kicks/Toy Soldiers 8 Prisoner Squats 8 DownDog HSPU 20 Monster walks each way (L/R)

WARM UP: 3 Rounds: CTC Run 5 Negative Push-ups 6 Burpee Broad Jump 10 Ring Rows 10 American Kettlebell Swings 10 Goblet Squats SKILL: Set up for WOD WOD: 20:00 AMRAP 5 chest-to-bar pull-ups 10

WARM UP: 800m Run 4:00 Bike 800m Row *Choose one of the 3 2X: 10 Reach Throughs 5 Moving inchworms 10 PVC Pass Throughs 15 SLSU SKILL: Burgener Warm-up WOD: 10 x 1-minute rounds of:

WARM UP: 3 Rounds 200 m run 10 SL Sit-ups 10 Push-ups 10 Airsquats SKILL: Set up for WOD WOD: Team of Two: 5 Rounds ME: BP @ 55-65% BW ME: BSQT@ 75-85% BW ME: