WARM UP: 2 Rounds 10 Wall squats with band Monster band walks Laterally 20 steps ( R/L ) Monster band walks forward/backward 20 steps ( F/B ) SKILL: 3 x Superset 20 Back Rack lunges

WARM UP: :30 drills (x2) Air squats Good mornings Inch worms Push ups Straight leg sit ups (:30 rest – explain the next movement) Ring Dips + :02 hold at top and bottom SKILL: 10:00

WARM UP: CTC Run 20 Kicks (total) 20 Walk Lunges (total) 20 Pelvic Raises 20 KB russian swings 20 Squats SKILL: 8:00 EMOM Odd: 3-5 Wall Walks Even: 12-16 Russian KBS (32/24kg) WOD: For Time:

WARM UP: 10 Lunge to instep 10 Wall squats 10 push ups 10 Knees above hips :30 bottom squat hold X2 SKILL: Every 2:00min for 10:00 5 Back squats @70% 1RM WOD: 5 RFT (each

WARM UP: Plyos SKILL: Teams of 3 synchro Burpees WOD: Chipper 5 Rounds: (22:00 Cap) 320 m row 30 WBS (20/14) 30 KBS (24/16) 30 MB Russian Twists (30/20) 320 m row 25 WBS (20/14)

WARM UP: Plyos 2 Rounds of Cindy SKILL: Into WOD WOD: For Time: 600 M Run 50 Pull Ups 25 Power Cleans (155/105) 100 Double Unders 25 Front Squats 50 TTB 600 M Row