WARM UP: 3 Rounds: 1 Shuttle run 8 PVC Pass Throughs 8 Reach throughs 8 Tipping Birds 8 Push-ups 2 Seated climbs on the rope SKILL: Into WOD WOD: 6 Rounds: 10 Calories on Bike

WARM UP: 400m Run 2:00 of Jump Rope 2:00 Bike 10 PVC Pass Through 10 PVC OHSQ SKILL: Set up for WOD WOD: 3 Rounds: 30 WBS (30/20) 25/20 Calorie Bike (rest 5:00) 3 Rounds:

WARM UP: 2X: 1 C2C 2 Wall walks 10 Wall squats w/red band SKILL: Every :90 for 12:00 1 Thruster from rack WOD: 18:00 AMRAP 15 HSPU 15 FSQ (135/95) 15 HSPU 15 FSQ (155/105)

WARM UP: 2 Rounds: 1:00 Row 10 Lunge to instep (:30 each) 5 Burpee jump broad jump + 2 Air squat 10 SLSU SKILL: Into WOD WOD: 3 RFT 50/40 Calorie Row 40 Burpees 50

WARM UP: Plyos SKILL: 12:00 EMOM M1: 6 Single Leg KB Deadlift (each) M2: 15 Banded Pull-downs M3: 12 Goblet Squat WOD: 12:00 AMRAP 12/10 Calorie Bike 12 Russian KB Swings (32/24kg) 12 Walking Lunges