WARM UP: 400m Run Arm Stretching 5 Inch Worms :30 HS Hold 10 Ring Rows 10 Push ups 10 Hollow/Arch Swings on Bar SKILL: Muscle Up Practice WOD: 22:00 AMRAP 3 Ring Muscle-up 6 Clapping

WARM UP: 2 x 20 Monster Walks 200m Run Fence drills :30 bar hang 10 hollow to arch rolls 10 Pass Throughs 15 squats w/ red band below knees 15 OHSQ w/ red bands below

WARM UP: Plyos SKILL: Set up for WOD WOD: Every 7:00 For 4 Rounds 100m Shuttle Run 10 Burpee Box Jump Overs 10 Power Snatches (115/75) 10 Burpee Box Jump Overs 10 Power Clean and

WARM UP: Plyos 3 Rounds of Cindy BB WU SKILL: Set up for WOD WOD: 5 RFT 200m Run 10 Squat clean ( 115/75 ) 15 KB swings (24/16kg) 200m Run Rest 2:00  

WARM UP: 3 Rounds: 1:00 Row 10 PVC Pass Through 10 KBS 10 Goblet Squat BBWU CTB WU SKILL: 18.5 is 11.6 – 7:00 AMRAP 3-6-9-12-15…> Thrusters (100/65) Chest-to-Bar Pull-ups WOD: 3 Supersets of: (15:00)

WARM UP: 9:00 EMOM Warm Up: M1::30 Row M2: 12 Plate GTO (15/10) M3: 10 Walking Lunges+ 5 Push Ups SKILL: Post WOD mobility WOD: 25 Min EMOM Min 1: :45 sec ME Row Min