WARM UP: Plyos SKILL: 8:00 EMOM Start with 10 Push-ups then Lunges Through the Rest of The Minute. Start Next Minute Minute With 10 Pushups Again and So On WOD: AMRAP 18:00 5 Power Cleans

WARM UP: 2 Rounds: 200m Run 50 Foot Bear crawl 50 Foot Duck walk 10 Wall Squats 20 Banded GM 15 Ring Rows 10 Burpees 200m Run SKILL: Set up for WOD WOD: TEAM OF

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 20 Monster walks each way 15 Squats with Band

WARM UP: 200m run 2 X: 10 Hip Opener Stretch 10 Lunges with a twist 5 Squats with single arm overhead rotation 10 Side lunges 10 GMs 10 Reach throughs SKILL: Foam roll WOD: Team

WARM UP: 400m Run Fence Drills 3 Rounds: 10 PVC Pass Throughs 3 Inch Worms + PU 10 Side Lunges 10 “Sun” Squats SKILL: “Helen” 3 RFT 400m Run 21 KB swings ( 24/16 )

WARM UP: 9:00 EMOM Min 1: :45 sec row Min 2: 12 SLSU Min 3: 12 Wall squats 3 sets of Jobes SKILL: As a team of 3 Row 3000 P1; Row 250m P2: Hold