WARM UP: 20 Jumping jacks 20 Seal jumps 10 Air squats 10 Push ups 10 SLSU 10 Burpees X 2 Rounds WOD: Tabata: :20 of work/:10 rest for 8 rounds Complete all 8 rounds at

WARM UP: 9:00 EMOM M1: Row M2: 15 KBS M3: 10 Reach Throughs + 10 Lunges SKILL: Set up for WOD WOD: Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8

WARM UP: 200m Run 30 sec drills X 2 Lunges KB Goblet Squat Hold SLSU Inchworms + PU Handstand Hold Negative pull-ups FSQ w/ Barbell SKILL: Every 2:00 for 12:00 Clean & Jerk 60% x

WARM UP: 20 Jumping jacks 20 Seal jumps :60 couch stretch R :60 couch stretch L :60 downward dog stretch 3 Rounds of: 5 Pull ups 7 Push ups 9 Knee above the Hips SKILL:

WARM UP: 3x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 Goblet Squat Hold SKILL: Every 2:00 for 10:00 Front Squat

WARM UP: 200m Run 1 set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: