WARM UP: 20 Lunges 15 Squats 10 Push Ups 5 Burpees 10 Downward dog HSPU 15 V-ups 20 Lunges SKILL: 3 Rounds 14 Back Rack Lunges 14 T2B WOD: For Time: 21-15-9 DB Hang squat

WARM UP: 4X 1 C2C Run (gym length) 5 BP Broad Jump then run 5 Jump Squats For Height then run 1 bear crawl SKILL: Into WOD WOD: 6 Rounds 200m Run w/SB (15/25) 20

WARM UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Hollow/Arches PVC: Pass thru Fig 8 OHSQ SKILL: Handstand work! WOD: “Rich” (22:00) For time: 13 squat snatches (155/105) Then, 10 rounds of:

WARM UP: 250m Row 1 set of fence drills 10 Walking Lunge and Twist 10 Spider Walks 10 Baby squats 5 Slow squats 5 air squats 5 Fast squats SKILL: Every 2:00 min for 10:00

WARM UP:1 c2c run10 Russian Swings5 Inch Worm+ Push Up1 c2c run10 Lunge to Instep10 OH Lunges w/ KB1 c2c Run:30 Squat Hold10 Ait Squats10 Goblet SqSKILL:Turkish get upsSet 1: 10 reps per armSet 2:

WARM UP: 2X: 200m Run 5 Burpees 10 Ring Rows 10 Spiderman crawls 20 Banded pull aparts SKILL: Bench Press Superset 5 Bench presses 200m Run (2:00) 4 Sets WOD: 4 Rounds, not for time