WARM UP: 10:00 AMRAP 10 Calorie Bike 10 BB GMs 10 BB BSQ 10 BB PP 10 Banded Face Pulls 6 Burpees SKILL: Every 2 Minutes for 8 Minutes 8 Deadlift WOD: 16:00 EMOM M1:

WARM UP: 2 Rounds 10 Banded KBS (use normal KB weight W/red band) 10 Walking lunges 10 GMs 10 Ring Rows SKILL: Rope climbs WOD: 10 Min AMRAP 5 KBS (32/24) 10 Overhead Lunges with

WARM UP: CTC 20 Monster walks in all directions with red band 20 Pelvic tilts with red band 10 Squats with red band 10 WBS with red band 5 Burpees to vertical jump SKILL: “Karen”

WARM UP: 25 Single unders :30 Bottom squat hold 10 Squats with arms reaching overhead 25 Single unders R 25 Single unders L :10 Top of ring support :10 Bottom of ring support 5 Ring

WARM UP: 200m Run 50ft Bear Crawl (red pole to red pole is 25ft) 3 Forward rolls 25ft Crab walk 3 Forward rolls 25ft Duck walk 2X 10 Ring Rows 10 Lunge to instep 10

WARM UP: Plyos SKILL: Set up for WOD WOD: 3 Rounds 7:00 AMRAP 10 DB Man Makers Over a Box (20/35) CTC OH DB Walk (20/35) 20 DB Shoulder Rack Squat (20/35) 10 DB SU