WARM UP: 400m Run X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: Into WOD WOD: “White” 5 rounds for time of: 3 Rope Climbs 10 toes-to-bars

WARM UP: 200 m Run Group Stretch 8:00 200 m Run SKILL: Into WOD WOD: EMOM #1 for 12 Mins Min 1 : 10 Box Jumps Min 2 : 40 Second Handstand Hold min 3

WARM UP: Quick Plyos 2 Rounds Cindy: 5 pull ups 10 push ups 15 squats SKILL: 2:00 ME Shuttle Run (1:00 Rest) 2:00 ME Shuttle Run WOD: “Nate” AMRAP in 20 mins 2 Muscle ups

WARM UP: 2:00 Jump rope 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 PVC Squat cleans 10 PVC Jerks 5 PVC C&J SKILL: Squat

WARM UP: M1: :45 jump rope M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep (:30 each side) SKILL: FSQ with a :03 pause at the bottom of

WARM UP: 250M Row Plyos SKILL: “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull ups WOD: With a partner x 4: 20 Banded GM 10 Single leg KB DL (5R/5L) 20 Single leg WB throw