WARM UP: 1 C2C forward 1 C2C backwards 10 Burpee broad jumps 10 Push ups 1 C2C shuffle sideways 1 C2C shuffle sideways (other way) 10 Squats 10 Squat jumps SKILL: 12 min EMOM M1:

WARM UP: 2 Rounds 150m Row 10 Lunge to insteps 10 Push ups 10 Wall squats with red band SKILL: 5 REP MAX BSQ WOD: “Annie” 50-40-30-20-10 DUs Sit ups

WARM-UP: 4 Rounds : 10 Cal AD Sprints 15 GM 15 Air squats :30 Bar Hang SKILL: BB warmup WOD: 5 RFT 400 meter run, 10 burpee box jumps 24/20 10 sumo deadlift high-pull @95/65LBS,

WARM-UP: Plyos SKILL: 1 Mile Time Trial WOD: 21-18-15-12-9 Push Ups OHS

WARM-UP: 3:00 Jump rope 2 X 150m Row 10 Dynamic GMs 10 Lunges with a twist SKILL: 1K Row for time WOD: 4 Rounds 7 Deadlift 16 Front rack DB lunges 50 DUs

WARM UP: 2 rounds Monster walks 20 right 20 left 20 backwards 15 squats with red band SKILL: Strict Press 10-7-5-3 WOD: 4 Rounds 400m Run 20 K2E 20 Ring Dips