WARM UP: Fence Drills 2 Rounds: 10 Squat Jumps 10 SLSU 5 Inch Worm + PU SKILL: Into WOD WOD: For time: 400m Run 50 TTB 400m Run 40 Front squats 400m Run 30/20 Calories

WARM UP: 200m Run 1 Set of fence drills 2 Rounds: 10 Good Mornings w/ Plate 10 Walking lunge to instep 10 Light Russian KBS 10 Light American KBS with :01 Pause overhead SKILL: 5:00

WARM UP: 400m Run Plyos SKILL: Into WOD WOD: “Murph” 1 Mile Run 100 Pull-ups 200 Push ups 300 Air Squats 1 Mile Run  

WARM UP: 200m Run Fence drills 15 squats w/ red band below knees :30 bar hang 10 hollow to arch rolls 10 Pass Throughs 15 OHSQ w/ red bands below knees SKILL: Squat Snatches each

WARM UP: 9:00 EMOM M1: : CTC Run M2: 8 Russian KBS + 8 American KBS M3: 10 Wall Ball Shots SKILL: 12:00 EMOM M1: 6 Single Leg KB Deadlift M2: 6-8 Burpees Over Box