WARM UP: 200m Row 20 Squats 10 Burpees 5 Inch worms Handstand warm-up SKILL: Row Technique WOD: 5 Rounds: 1 Sub-0:45 250m row 50 Unbroken DUs  

WARM UP: 200m Run 50 Foot Bear crawl 50 Foot Duck walk 10 Wall Squats 10 Drop squats to a “power” landing 20 Banded Monster Side Step Ups 10 Squats with red band :30 Downward

WARM UP: 10:00 EMOM 10 Banded Face Pulls 10 Tall Kneeling Dual KB PP 10 Single Arm Ring Row R 10 Single Arm Ring Row L 10 Dual KB Rack Squats SKILL: Every 2:00 for

WARM UP: 2:00 Jump rope 2X 10 Lunge to instep 10 Banded Glute Bridges 10 Seated Leg Lifts 20 Plank up downs SKILL: Every 3:00 for 9:00 16 Alternating Back Rack Lunges (total) WOD: Annie

WARM UP: Plyos SKILL: Into WOD WOD: 28 Min AMRAP 20 Walking Lunge Steps w/Plate (15/25) 80 Double-unders 40 Russian Twists (15/25) C2C Sled Sprint (50/80) 20 Slam Balls (30/50) 20 OHS (65/105) *1:00 rest

WARM UP: 200m run 2:00 Bike 5 Drop squats (4 inch drop) 5 Drop squats (parallel) 10 Squats 10 Burpees With a partner: 10 BB FSQ 5 Hip power cleans 5 Hang power cleans 5