WARM UP: CTC before each movement 20 Pelvic raises 20 Straight leg kicks 20 AIr squats 20 Walking lunges 20 Banded GM SKILL: Rope Climb Review WOD: For Time: 8 Deadlifts ( 315/225 ) 40

WARM UP: Plyos SKILL: Into WOD WOD: 4 rounds 2 x CTC sled push ( 180/140 ) 400m Run 30 Hollow rocks CASH-OUT: Push ups Banded Pull Aparts

WARM UP: 6:00 EMOM M1- :45 Row M2: Lunge to instep ( :30 Each Side ) M3: Burpee jump into air squat SKILL: 12 Min EMOM ODD: 3 Push press ( @80% of RM )

WARM UP: X2 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 Burpees over a friend SKILL: 12min to find 1 RM Clean and jerk 5-3-3-1-1-1-1 WOD: 12 Min AMRAP 12

WARM UP: Plyos SKILL: Set up for WOD WOD: 24min AMRAP 10 Cal Row 20 Russian twist 10 Cal Bike 20 SL KB DL ( 10ea leg) 200m Run

WARM UP: Plyos PVC Warm up SKILL: Into WOD WOD: Teams of 2: 4 Rounds of: 200 M Run together 4 Alternating rounds of: 6 Push Jerks (135/95) 9 Box Jumps (24/20) 12 WBS (20/14)