WARM UP: Plyos SKILL: Into WOD WOD: 20 min AMRAP: 30 Box-jumps (24/20”) 20 DB Thrusters (40/25) 30 Pull-ups  

WARM UP: 12:00 EMOM M1: rowing M2: Walking lunge to instep M3: PVC shoulder work M4: 10-15 Knee to Elbows SKILL: Setup and into WOD WOD: 2:00 Max Effort Double Unders Rope Climbs Muscle ups

WARM UP: Shuttle Run 10 Burpees 10 Lunge to instep 5 Inchworms 10 Push ups 10 SLSU :30 Downward dog hold SKILL: HS/HS Walk practice WOD: For time: 100 foot HS walk/60 Shoulder taps 75

WARM UP: 20 Jumping Jacks 20 Seal Jumps 20 Lunge Jumps 2 Rounds: 10 Wall squats 15 Light KBS 10 BB thrusters 10 Ring Rows SKILL: 10 Min EMOM Hip Snatch + Hang Snatch WOD:

WARM UP: 300m Row 2 Rounds: 5 Burpees 10 OH PVC Lunges 15 Banded GM 3 Wall Walks + 10 Shoulder Taps SKILL: 5×5 Split Jerk WOD: 10 Min AMRAP 1K Row 20 Burpees over

WARM UP: PVC: 10 Pass thrus 5 Around the world (R and L) 10 Front rack lunges 3 Rounds of Cindy SKILL: 5×5 Push Press Build up to a 5RM WOD: 3 RFT 10 Front