WARM UP: Plyos SKILL: Barbell Warm up WOD: 4 Rounds for Load 5:00 to complete 400m Run 15 OHS Rest remainder of 5:00

WARM UP: Fence Drills Light KB WU 2 Rounds: 10 Gob squats 10 Russian swings 10 American swings 10 Push ups 10 Slsu PVC WU SKILL: Barbell Warm-up WOD: “The Bear Complex” Power Clean Front

WARM UP: 200m run 2x 5 inchworm + push up 10 lunge to instep 10 air squats 10 hollow rocks 10 supermans 200m Run SKILL: Post WOD Mobility WOD: Team of 3 Waterfall WaterFall Style

WARM UP: 2 Rounds of :30 drills Jumping Jacks Lunges Arm circles Bar hang Handstand hold Push-ups Lunge to instep Squats SKILL: 12Min to Find 1 Rep Max Thruster 5-3-3-1-1-1-1 WOD: 12Min AMRAP 12 KB

WARM UP: 200 m run 2 X 10 PVC pass throughs 10 Fig 8 10 Push ups 20 Banded pull aparts SKILL: Bench Press 4 X 8 Load each set WOD: 20 Min EMOM Min

WARM UP: CTC before each movement 20 Kicks on back 20 Walking Lunges 20 Ring Rows 20 Squats 10 Burpees SKILL: Barbell Warm-up WOD: “T.U.P.” 15-12-9-6-3 Power Cleans Pull ups Front squats Pull ups theunquietprofessional.org