WARM UP: 9min EMOM Min 1- CTC run Min 2- :45 row Min 3- :30 hollow hold SKILL: Teams of 3 Complete following 3000m Row + 1200m Run WOD: 10min AMRAP 10 SDHP 20 Hollow

WARM UP: X2 20 JJ 10 Lunge to instep 5 inchworm+pushup :15 top ring hold :15 bottom ring hold SKILL: 4 Supersets 8 Bench press 8 Strict pull ups WOD: 12min AMRAP 12 Alt DB

WARM UP: 3:00 Jump rope 3 sets 12 Banded GM 6 Tempo push ups SKILL: 8:00 EMOM 3 Deadlift @80% 1RM 5 Burpees over bar WOD: Annie with a twist 50-40-30-20-10 DU Sit ups 200m

WARM UP: Plyos SKILL: Into WOD WOD: 5 rounds: 400 meter run 10 Burpee box jumps 10 Sumo deadlift high-pull (95/65) 10 Thrusters 1 minute rest  

WARM UP: Plyos SKILL: Into WOD WOD: Partner Deck of Death Hearts : Synchronized Push-ups Diamonds : Synchronized pull-ups Spades : Synchronized Air Squats Clubs : Synchronized V-ups Joker #1 Complete 1000m Row ( alt

WARM UP: 9:00min EMOM Min 1: :45 sec row Min 2:  12 PVC OHS Min 3:  3 Wall walks SKILL: POST WOD Tabata ( :20/:10 ) 2 Rounds of Each    ( 4:00 ) Hanging