WARM UP: Plyos SKILL: Into WOD WOD: 5 rounds: 22 Kettlebell swing 20/32 22 Box-jumps @24/20 200 Meter run, 22 Burpees, 22 Wall-ball shots @20/14LBS

WARM UP: 400m Run 20 Line drill jumps 25 Double unders (or penguin jumps) 10 Squats 5 Burpeees 25 Double unders (or penguin jumps) PVC: 10 Pass Thru 10 Around world 10 GM 10 Thrusters

WARM UP: 3X: C2C 10 Seated ring rows 10 Ring rows 10 SLSU SKILL: 8 EMOM: Odd: 1-2 Rope climbs Even: :45 Axel bar hold at hips (115/75) WOD: 5 Rounds 12 DB Push press

WARM UP: 2X: 200m Row 10 PVC pass throughs 10 Wall Squats 10 Light KBS SKILL: 3 Rounds: 500m Row 15 Bench presses (50-60%) (2:00) WOD: 12 Minute AMRAP 20 WBS 20 KBS 1 C2C

WARM UP: 200m Run 5 Burpees 10 Plate GMs 10 Plate G2O 10 Plate squats with arms straight in front 10 Hollow/arch swings SKILL: 5 minute EMOM 1 Clean @ 80-85% of 1RM Clean WOD:

WARM UP: 2:00 Jump roping 20 Downward dog shoulder taps :30 Hollow body hold 10 PVC hip power snatches 10 PVC hang power snatches 10 PVC power snatches 20 Downward dog shoulder taps :30 Hollow