WARM UP: 2 Rounds: 1:00 Jump rope 5 Walking inchworms 10 Dynamic GMs SKILL: 3 rounds not for time 2 C2C Sled pushes :30 Ring Support :30 Hollow hold WOD: 15:00 AMRAP 5 Box Jump

WARM UP: 2 Rounds: 1 Shuttle run 10 Lunge to instep 10 Ring rows 10 Wall squats SKILL: Every 2:00 for 10:00 1 Clean Pull + 2 Power Clean WOD: For Time 21-15-9 FSQ Pull-ups

WARM UP: 400 m run Plyos 400 m run SKILL: BB Warm Up WOD: 24 min AMRAP 200 meter run 12 Box Jumps 9 SDLHP 6 Burpee pull-ups

WARM UP: :45 work/:15 Transition (x2) M1: Bike M2: 10 Monster Walks M3: :15 Bar Hang + 10 knee above hips M4: 10 Hip Squat Cleans  w/ empty bar SKILL: 4 Sets of: 8 Vertical

WARM UP: 200m run 20 Jumping Jacks 20 Seal Jumps :30 Bar Hang 15 Knee above hips 15 PVC Pass Throughs 15 Ring Rows 5 Burpees 3 Wall Walks SKILL: Pull-up Complex Pick one of

WARM UP: 2 Rounds: 10 Pass thru 10 Good Morning 10 Lunge with PVC OH 10 Straight Legged Sit up SKILL: 6:00 EMOM 3 TnG Deadlifts 20 Double Unders WOD: For Time: 3 Rounds of: