WARM UP: 800m Run 10 Walking Lunges 10 Lunge to Instep 10 Side Lunges 10 Ring Rows 5pt Hip 3 Rounds of Cindy SKILL: Set up fot WOD WOD: “Angie” (20:00) For Time: 100 Pull-ups

WARM UP: Plyos SKILL: Into WOD WOD: 3 RFT 10 Thrusters @95/65LBS, 10 Sumo deadlift high pulls @95/65LBS, 10 Push jerks @95/65LBS, 10 Overhead squats @95/65LBS, 10 Front squats @95/65LBS. Every :60 athletes do 4

WARM UP: 400m Run 2 Rounds: 10 Lunge to Instep total 5 Inch Worm + 2 Push up 10 Side Lunges total 5 Baby Squats 10 Front Squats with Barbell SKILL: Set up for WOD

WARM UP: 3:00 Jump Rope PVC: x 2 10 Pass thru 10 Good Morning 10 Lunge with PVC OH 10 BSQ 10 SLSU SKILL: 10:00 EMOM ODD: 6 Alternating Dumbbell Snatches (100/70) EVEN: 30 Double

WARM UP: 2x CTC Run 4 Lunge to instep (each) 6 Burpees Broad Jump into Squat 8 Pass throughs 10 PVC OHS on rig :30 KB Goblet Squat Hold SKILL: 5:00 Snatch Warm up WOD:

WARM UP: 20 Jumping jacks 20 Seal jumps 20 Lunge Jumps 3 Laps around the gym 3 Rounds of: 5 Pull ups (no bands) 7 Push ups 9 Knee above the Hips SKILL: Into WOD