WARM UP: Fence Drills 2x’s: 10 Pelvic raises 10 Straight legged kicks on back each side 10 Leg crossovers 10 SLSU SKILL: Every :90 for 7:30 (5 sets) 1 Large Set of Unbroken Pull-ups WOD:

WARM UP: 10:00 AMRAP 10 Calorie Row 10 BB GMs 10 BB BSQ 10 BB PP 10 Banded Face Pulls 6 Burpees SKILL: Set up for WOD WOD: “Fight Gone Bad” 3 Rounds: 1:00 Per

WARM UP: 400m Run Fence Drills 2 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: Every :90 for 15:00 Clean Pull + Squat Clean + FSQ

WARM UP: 8:00 AMRAP :30 Bike 10 Lunge to Instep 10 Knee Above the Hip 5 Burpees SKILL: Set up for WOD WOD: 30:00 EMOM M1: 10/8 Calories on Bike M2: 12 Unbroken TTB M3:

WARM UP: 3:00 Jump Rope 20 Jumping Jacks 20 Seal Jumps Line Jumps SKILL: Push jerk practice Every :90 for 10:30 3 Pause Push Jerks + Pause Landing WOD: 10:00 AMRAP 20 Double Unders 7

WARM UP: 400m Run Plyos 20 Monster Walks (Left/Right) 15 Squat with Bands 20 Pelvic Raises 15 Single Leg Pelvic Raises (Right) 15 Single Leg Pelvic Raises (Left) 20 Walking lunges :30 Bar hang 8