WARM UP: 8:00 AMRAP 5 Calorie Bike 5 Burpee Broad Jump 10 PVC Pass Throughs ————————– 5 Part Hips as Class SKILL: Every 3:00 for 15:00 3 Back Squat at 75% + WOD: For Time:

WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate (15/10) 10 Walking lunge and twist 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead 5

WARM UP: Plyos SKILL: Set up for WOD WOD: Teams of 2 ( 35:00 ) 800m Run (Alt 400m ) 30 Power Clean and jerks ( 165/115 ) 30 Synchronized Burpees over bar 30 Front

WARM UP: 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 Burpees over a friend 5 Squats 5 Jumping squat 10 Thruster w/pvc SKILL: 10 Min Ladder: 1 Thruster + 1

WARM UP: 2 Rounds: C2C Run 5 Inchworms + 1 push up 10 Baby Squats 10 Lunges 5 Strict pull ups SKILL: 3 x Superset 10 Bulgarian split squats ( 5 each ) 10 Single

WARM UP: 400m Run 2 X 10 Banded pull-parts 10 Banded sto 10 Banded starfish 10 Ring rows SKILL: 3 Sets of 10 Bench press @55 % of RM 12 DB Bent over flyes Rest