WARM UP: 2 Rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support 10 Reach throughs SKILL: 25 Bear Hug Climbs WOD: 25:00 EMOM

WARM UP: 3 Rounds C2C Run 10 KBS (light) 10 Ring Rows 3 Rounds 200 m Sprint 10 Jump Squats (for height) 10 Push-ups SKILL: INTO WOD WOD: 6:00 AMRAPs 200 m Row 20 KB

WARM UP: Cross the river!! SKILL: C2C 20 lunges C2C 20 v-ups C2C 20 Kicks on each leg on the ground C2C 20 Squats with Red Band around Knee C2C 20 Burpees WOD: 13 Min

WARM UP: 2 Rounds: 400m Run 10 Dynamic GMs 10 Bulgarian Split Squat on 12” Box (each side) 10 Single Leg Pelvic Raises (each side) 10 WBS (11/10’) :45 Plank SKILL: Cleans 10 Min EMOM

WARM UP: :30 drills: Bottom squat hold Squats Push Ups Hollow Body Hold Superman Hold Bar hang SKILL: TABATA :20 on,:10 off Ring Dips 25 foot sprints WOD: “Josh” 21 OHS 42 Pull ups 15

WARM UP: 2 Rounds: 5 Inchworms + 1 push up 10 Baby Squats 10 Lunges 5 Strict pull ups C2C Run SKILL: TIC-TAC-TOE WOD: Teams of 2 2000m Row 800m Partner run with band 150