WARM UP: :30 drills (x 2) Seal jumps Inch worm + NO push up Reach throughs Russian KBS Side Lunges Good Morning with plate (25/15) SKILL: Setup and get into WOD WOD: 30:00 EMOM (5

WARM UP: 200 m run 1 set fence drills PVC: 10 Pass thru 10 Figure 8 10 Good morning 10 BSQ SKILL: 6:00 EMOM 5 BSQ @ 65% of 1RM WOD: For Time: (16:00) 400m

See everyone back tomorrow!!!!

WARM UP: Ladder Drills :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Squat hold PVC Pass Throughs SKILL: 4 Sets of: 8 Vertical Slam Ball Throws (20/15)

WARM UP: 400m Run Fence Drills 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows SKILL: INTO WOD WOD: 18:00 Running Clock 0-3:00 400m Run Max Pull-ups (2:00 rest)

WARM UP: 200m Run 3 Rounds: 10 Good Mornings + Plate (25/15) 5 Burpees 10 Single Leg Pelvic Raise (each) SKILL: 10:00 EMOM ODD: 10 Deadlifts EVEN: 45sec. Slam Ball Bear Hug (70/50) WOD: 4