WARM UP: Plyos SKILL: Set up for WOD WOD: 20 Min AMRAP 5 Deadlfits 5 Hang power cleans 5 Front squats 5 Back squats 200m Run

WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips SKILL: Set up for WOD WOD: 8:00 AMRAP 5 Box Jumps (30/24”) 3 Squat Snatches (155/105) (75% of 1RM) (8:00

WARM UP: 200m Run 30 Jumping Jacks 30 Seal Jumps 10 Walking Lunge and Twist 10 Spider Walks :30 Bar Hang 15 Knee Above the Hips SKILL: 5:00 of Muscle-up Practice and Prep WOD: “Dunn”

WARM UP: 2:00 Jump Rope 1 CTC Run 10 Russian Swings 5 Inch Worm+ Push Up 1 CTC Run 10 Lunges w/ KB 10 Lunge to Instep 1 CTC Run 10 Goblet Sq 10 Straight

WARM UP: 1 Shuttle Run 3 rounds 5 Baby Squats (not rushed) 5 Ring Rows 5 Burpees 20 reps of each Monster Walk SKILL: Every 3:00 for 12:00 3 Squat Clean and Jerk @ 75-80%

WARM UP: 200m Run Plyos SKILL: CrossFit Baseline 500m Row 40 Air squats 30 Sit ups 20 Push-ups 10 Pull-ups WOD: 8 Min AMRAP 15 STO ( 95/65 ) 15 Box jumps ( 24/20 )