WARM UP: 3 X 100m Row 10 Squats 10 Push ups 10 Lunge to instep 10 Romanian DL with PVC SKILL: Clean Complex 5 Sets of 1 Clean DL + 2 Power Cleans @ 70%

Class will be canceled come join the festivities!!!  

WARM UP: Plyos 3 Rounds of: 5 Ring Row 5 Wall Squats 5 Burpees SKILL: Pull-up Complex Pick one of the two and complete 3 sets: A. 3-4-5 of Strict Pull-up + CTB + Pull-up

WARM UP: 2 rounds: 200 m row 10 BB GM 10 BB BSQ 10 BB Push Press 5 BB OHSQ 5 BB Snatch Balance 5 BB Hang Squat Snatch SKILL: 5:00 EMOM 5 Overhead Squat

WARM UP: Plyos SKILL: Get into WOD WOD: Running Clock (28:00) 8:00 EMOM Power Clean + Squat Clean (2:00 rest) 8:00 AMRAP 25 Double Unders 10 Pull-ups 5 Slam Ball to Shoulder (70/50) (2:00 rest)

WARM UP: CTC 20 Lunges CTC 20 Straight legged sit ups CTC 10 Lunge to instep CTC 10 PVC Pass Through 10 PVC OHSQ CTC 10 Burpees SKILL: 5 Sets of: 2 Push-Press + 4