WARM UP: 400m run 6 Inch Worm + 2 Push Ups 15 Pelvic Raises 10 Single Leg Pelvic Raises 10 Cross Body Taps 10 Lunge + Twist 10 Reach Throughs SKILL: 8:00 EMOM of: (3+1)

WARM UP: 200m Run 12 Lunge with twist 12 SLSU 12 PVC Pass through :30 Bar Hang SKILL: 8:00 EMOM M1: Shuttle Run M2: 2 Wall Walks + 4 shoulder taps M3: 10 Thrusters with

WARM UP: Plyos SKILL: Into WOD WOD: Team Of 4 For Time 4K Row 100 Russian Twists 100 Cal AD 200 Air Squats 300 V-ups

WARM UP: 10 Lunge to Instep total 5 Inch Worm + 2 Push up 10 Side Lunges total 5 Baby Squats 10 PVC Pass Throughs 10 PVC Good Mornings SKILL: For Time: 150 Double Unders

WARM UP: :30 drills X 2 Jumping jacks Downward dog Lunge to instep right Lunge to instep left Squat hold Zercher Squats PVC Pass Throughs SKILL: Into WOD WOD: For Time: (25:00) 200m Slam Ball

WARM UP: 200m Run 3 Rounds: 8 Good Mornings + Plate 8 Ring rows 8 Straight Leg Sit-ups 8 Push Ups 1 Wall Walk + 10 Shoulder Taps SKILL: 10:00 EMOM Odd: 3/2 Burpee muscle