WARM UP: X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Post WOD 3 Rounds Not for time: 16 Russian Sit ups with DB/KB (8R/8L) 20 Superman

WARM UP: X2 20 Jumping jacks 5 Burpee broad jumps 30 Monster band backwards 15 Monster band left 15 Monster band right 10 Banded squats 10 GM SKILL: Build to 3 Rep Back squat WOD:

WARM UP: Plyos SKILL: Set up for WOD WOD: For Time 30 Box Jumps (24/20) 30 Pull ups 30 KBS 30 DU 30 Walking lunges w/plate OH 30 K2E 30 Med ball slam 30 DU

WARM UP: PVC warm up Pass throughs Fig 8 Good mornings OHSQ Burgner warm up SKILL: Into WOD WOD: With a Partner Min 0-10: Double “Isabel” 60 Snatches for time (135/95) Rest 1:00 Min 11-20:

WARM UP: 200m Run X 2 10 Wall squats 10 Lunge to instep 10 push ups 10 SLSU 10 Burpees SKILL: Back squat 4 x 5 WOD: Tabata something else-ish Burpees Sit ups Push ups

WARM UP: X 2 10 Pass throughs 5 Fig 8 each side 10 Ring rows 5 Push ups w/ ( :03 ) 3 wall walks SKILL: 3 Sets (10:00) 10 Bench Press 20 Banded Face