WARM UP: Indoor Plyos SKILL: 4×10 Banded Glute Kickbacks WOD: 5:00: 500 M Row ME Burpees (2:00) 5:00 400 M Run ME KBS (24/16) (2:00) 5:00 150 Double Unders ME Sit Ups (2:00) 5:00: 30/20

WARM UP: 2x’s 200 M Run 20 Lunges 10 Lunge to Instep 10 Ring Rows 10 Dips on Box 20 Glute Bridges w/Feet on box SKILL: 5 sets of 5 Strict Weighted Pull Ups WOD:

WARM UP: 20 Jacks 20 Seal Jumps 10 Baby Squats 10 Push Ups 3x’s: 10 KB Floor Press 10 KB FSQ 10 KBS SKILL: 5×5 Bench Press → Building WOD: 10 Min AMRAP 2 WBS

WARM UP: Plyos SKILL: SET up WOD WOD: Teams Of 2 -Chipper 5 Rounds: (22:00 Cap) 400/500 m row 40 WBS (20/14) 40 Push-ups (24/16) 80 MB Russian Twists (30/20) 400/500 m row 35 WBS

WARM UP: 2:00 Row 2:00 Bike Arm Stretching Leg/Hip Stretching SKILL: 3 Rounds: 10 DB Hang Squat Snatch (5R, 5L) 50-100 foot Handstand walk WOD: “Jack” 20 Min AMRAP 10 Push Press (115/80) 10 KBS

WARM UP: 200m Run 2X: 10 PVC pass through 10 PVC FSQ 10 PVC PP 10 PVC Thrusters 10 Push ups 10 Squats 5 Wall Walks SKILL: 12 min EMOM M1: 10 Plyo push ups