WARM UP: Plyos SKILL: Death by T2B WOD: 25:00 EMOM M1 – 20 SB over the bar throws M2 – 20 Banded Tri Pull Downs M3 – 20 Jump Squats to A Plate M4 –

WARM UP: 2 rounds 150 M Row 5 Strict Pull ups/ring rows 5 Inch Worm 10 push ups 10 Banded Squats SKILL: Seated DB Shoulder Press on 12in Box: 15-12-10-8 WOD: Teams of 3: Team

WARM UP: PVC: 10 Pass thru 10 Good morning 10 front squats 10 Push Press 10 Thrusters SKILL: 3RM Thrusters WOD: For time: 800 M Run 30 Front Rack Lunges 15 Burpees 400 M Run

WARM UP: Before Wod 3 rounds of: 5 Ring Rows 5 Push Ups 5 Jump Squats SKILL: MO-BI-LI-TY WOD: “The Chief” 5 Rounds of 3min AMRAP/1 min rest 3 Power Cleans 6 Push-Ups 9 Air

WARM UP: Quick Indoor Plyos SKILL: Teams of 3: 3 Rounds each of: P1: C2C Sled Push P2: ME Slam Ball Over Shoulder P3: Rest WOD: 16 Min EMOM M1: 15-20 Russian KBS M2: 20

WARM UP: 3 Rounds of: 5 Pull UPs 7 Push Ups 9 Air Squats C2C Run SKILL: 4 Sets of Max Effort Weighted Pull Ups WOD: 5 Min to complete each segment 400 M Run