WARM UP: 9min EMOM Min 1 : Shuttle Run Min 2 : 10 Lunge to instep Min 3 : 12 Barbell GM SKILL: Barbell Warm up WOD: 24 Min total 10 min to complete: Find

WARM UP: 400m Row 7 Inchworms with a push up X2 8 Lunges with a twist 10 Jumping squats 10 Reach throughs SKILL: Teams of 2 Complete 2000m Row WOD: 16 Min EMOM Min 1

WARM UP: 200M Run 10 BB thrusters 10 KB swings 10 SLSU 10 Box jumps 10 Wallballs 10 Hollow/Arch 10 Ring row SKILL: Straight to WOD WOD: For Time: Fran 21 Thrusters 21 Pull ups

WARM UP: 3:00 jump rope 2X: 20 Jumping jacks 10 Wall squats 10 Lunges :10 Ring support hold :10 Ring dip support hold SKILL: 12:00 min Barbell 3-Point Lunge 5 x 3 each leg WOD:

WARM UP: 200m run 2 rounds: 1 Set of fence drills 10 Lunges 10 Air squats 10 GM 10 Push-ups SKILL: Every 4:00 Min for 12min complete 400m Run 20 WB WOD: Teams of 2

WARM UP: Plyos SKILL: “Bring Sally Up” WOD: 24 min AMRAP “Kinda Cindy” Teams Of 2 200m Run ea. 5 Pull-ups ea. 10 Push-ups ea. 15 Airsquats ea.