WARM UP: Plyos SKILL: Into WOD WOD: “Kelly” 5 RFT 400m Run 30 Box jumps (24/20) 30 Wallballs (20/14)

WARM UP: 300m Row 10 Lunge to Instep 5 Inch Worm + PU 10 Burpee Broad Jump BBWU SKILL: Barbell Cycling Work 2 Sets of Each for Warm-up 12 Deadlifts 9 Hang Power Cleans 6

WARM UP: 200 M Run Grab light KB and PVC 2x’s: 10 Pass Thru 10 Fig 8 10 GM 5 Russian Swings 5 American swings SKILL: 10 Min To build to a 5 rep max

WARM UP: 400m run 30 Jumping Jacks 30 Seal Jumps :30 Squat hold 10 Wall squats 10 Jump Squats 10 Wallballs :20 bar hang 15 Knee above hips 5 Burpees SKILL: Get ready for WOD