WARM UP: 200m Run PVC X 2 10 Pass thur 10 Fig 8 10 GM 10 Front squats 5 Push press SKILL: Every :90 for 9Min 3 Burpees 5 Heavy thrusters ( 75-80% of 1RM

WARM UP: 2 Rounds: 250 Row 10 SLSU 10 Knees Above Hips 5 Inch Worm to PU 10 Lunges 6 Lunge to Instep SKILL: Into WOD WOD: Teams of 3 Waterfall Style: 4 RFT: 350

WARM UP: 200 M Run 3 Rds Cindy SKILL: Teams of 3 or 4: (:45 effort/:15 rest) 3 Rounds: (12min) P1: ME Cal Bike P2: ME Slamball over shoulder (70/50) P3: ME Sit Ups P4:

WARM UP: C2C Run 10 GM, 10 Air Squats C2C Run 10 Russian, 10 American Swings C2C Run 10 Goblet Squats 10 Push Ups C2C Run 5 Bupees, 10 SLSU C2C Run 10 KB SDHP

WARM UP: PVC: 10 Pass Thru 10 Fig 8 10 Good Morning 5 OHSQ 5 Snatch Grip Push Press 5 Heaving Snatch Balance 5 Power Snatch Balance 5 Full Snatch Balance SKILL: 12 Min to

WARM UP: Plyos SKILL: Set up for WOD WOD: Lumberjack 20: 20 Deadlifts (275/185) 400 M Run 20 KB Swings (32/24kg) 400 M Run 20 OH Squats (115/80) 400 M Run 20 Burpees 400 M