WARM UP: 200m Run 10 Lunge to instep 10 Wall Squats 5 Burpees 10 Lunges 10 Side Lunges SKILL: CrossFit Total: (12 Mins per station/36:00 total) 1 RM Shoulder Press 1 RM Back Squat 1

WARM UP: 200m Run 10 Lunge 2 instep 10 Wall squats 5 Burpees 10 Lunges 10 Side Lunges SKILL: Option #1 CrossFit Total 12min per Lift 1 RM Shoulder press 1 RM Back squat 1

WARM UP: 2 rounds: 200m Run 10 Lunge to instep 10 Ring rows 10 Hollow/Arch swings 10 Hollow body rocks 10 Super man lifts 5 Inch worm to push up SKILL: ME Pull ups every

WARM UP: 3 rounds: C2C Run 1 Wall walks + 10 Shoulder taps 5 Frog walks 5 Squats 5 Jumping squats 3 Burpees SKILL: Every 2 Min for 10 mins: 3 sets of (1 Clean

WARM UP: 3 Rounds: 150m Row 10 Light american KB swings to a :01 pause overhead 10 Goblet squats 10 PVC squats against rig SKILL: Every 1:30 for 10:30 (8 sets): 2 Muscle Snatch +

WARM UP: Ladder work SKILL: Split jerks (70%) off racks 5X2 with a :03 pause in the catch position WOD: 3 Rounds: 400m Run 30 Sit ups 15 Ring dips