WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips PVC: Pass thru Fig 8 OHSQ SKILL: 9 Min EMOM Min 1 : 200m Run Min 2: ( :45 )

WARM UP: 1 c2c run 20 Russian Swings 5 Inch Worm + Push Up 1 c2c run 10 Lunge to Instep 10 OH Lunges w/ KB (10 each side) 1 c2c Run :30 Squat Hold

WARM UP: 200m Run 15 Ring rows 10 Air squats 5 Burpee broad jumps 10 Jump squats 15 Ring rows SKILL: Every 2:00 for 10min Hang Clean+Power Clean+Front squat+Push jerk WOD: “Fran” 21-15-9 Thruster (95/65)

WARM UP: X 2 200m Run 10 Hanging leg raises 10 Good mornings 10 K2E 10 GM 10 T2B 10 GM 10 Straight leg sit ups 200m Run SKILL: Into WOD WOD Run 800m 60

WARM UP: 400m Run Plyos SKILL: Set up for WOD WOD: Teams of 3 / 4 ( 35:00 ) Waterfall style 4 rounds of 400m Row 21 Wallballs ( 20/14 ) 18 KB swings (

WARM UP: 9:00min EMOM Min 1: Shuttle Run Min 2: 12 PVC OHS Min 3: 3 Wall walks SKILL: Post WOD 3 Sets Not For Time: 24 Alternating Pistols 20 Banded Good Mornings WOD: “Josh”