WARM UP: CTC Run 5 Traveling Inchworms 10 Hollow/Arch Swings 15 Squats 10 BB Hang Power Cleans 10 BB Front Squats SKILL: Into WOD WOD: “Tama” 800m Single Arm Farmers Carry (45/35) 31 T2B 31

WARM UP: CTC Run 30 Banded pull apart 10 Banded starfish 10 Banded shoulder press 10 Push-ups 10 Zercher Squats w/slamball SKILL: 3 Rounds, not for time 4 Bench Press @ 70% 8 Weighted Pull

WARM UP: 2:00 Bike 2:00 Jump Rope :60 Downward dog stretch :30 R Lunge to instep :30 L Lunge to instep 20 Ice Skaters 10 Good Morning with plates (25/15) 5 Burpee Broad Jumps 5

WARM UP: 1 Set Fence Drills 6 Burpee Broad Jumps 8 Vertical Ring Rows 10 Lunge To Instep 6 Burpee Vertical Jumps 8 Squats 10 Lunges Stretch: Forearms and hips 2X10 (both legs) Split Squat

WARM UP: 300m Row 400m Run Pole Game 10 PVC Pass Thru 10 PVC Front Squats 10 PVC Push Press 10 PVC Thrusters 10 PVC OHS against rig :30 Hollow hold with PVC :30 Superman

WARM UP: CTC 5 Burpees 5 Burpee Broad Jumps CTC 15 Squats With Red Band 10 Good Morning With Red Band CTC 10 Light American KBS 10 Box Jump SKILL: Every :90 for 9:00 (6