WARM UP: 2X: 20 Monster walks each way 15 PVC OHS against rig WITH bands 10 Ring Rows 5 Burpees SKILL: “Josh” 21 OHS (95/65) 42 Pull ups 15 OHS 30 Pull ups 9 OHS

Gym is closed. Come out and support all the strong women competing!!!

WARM UP: 20 Monster bands all directions 20 Jumping jacks 20 Seal jumps 10 Reach throughs 10 Push ups 10 Squats 10 GMs 10 Ring Rows 5 Inchworms + 1 Push up 5 Burpees 5

WARM UP: 200m Run 10 Broad Jumps 10 Push ups 10 SLSU 20 Pelvic tilts 20 Hollow rocks Stretch SKILL: Into WOD WOD: With a partner: (40:00) 3000m Row 4 Mile Bike 8 C2C Sled

WARM UP: Ladder drills PVC SKILL: Snatch complex ever :90 for 9 minutes (6 sets) 1 Snatch + 1 Hang snatch @ 75% of 1RM Snatc WOD: 10 minute EMOM 5 DL (225/155 or 50%

WARM UP: 2:00 Bike 2X: 5 Moving inchworms 10 Jumping squats 15 SLSU SKILL: 3 Rounds: (14:00) 5R/5L Turkish Get-ups building up in weight 10 Med-ball power cleans (20/14) WOD: 14 Min AMRAP 15 Box