WARM UP: 10 PVC Pass Throughs 10 PVC Fig 8 10 GM with PVC 10 burpees over a friend 5 squats 5 jumping squats 5 PVC behind the neck jerk 5 PVC snatch balances SKILL:

WARM UP: 200m Run 10 Dynamic GMs 10 Jumping Squats 10 V-Ups 10 Burpees 5 Negative T2B SKILL: 3 x 400m Run Resting 1:00 between sets WOD: 5 RFT 2 Rope climbs 12 Dumbbell Push

WARM UP: 1 set of fence Drills 10 Lunge to instep 10 Push up hold, jump to squat 5 Burpees 10 Squats 10 Ring rows SKILL: Back Squats 4 sets of 2 reps WOD: 1

WARM-UP: Plyos SKILL: Into WOD WOD: Mini “SCOOTER” With Partner, share the reps anyway for 30:00: 30 Step-ups 15 Pull-ups 15 Push-ups 100-meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift.  

WARM UP: 400m Run 2 X:: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings SKILL: Barbell warm up WOD: For Time: 30 Power Snatch 200 M Run 20 Power

WARM UP: 8:00 EMOM: M1: 7 Inch Worm + Push Up M2: 7 Burpee Broad Jumps M3: Lunge to Instep (:30 each side) M4: 10 Barbell Thrusters SKILL: Into WOD WOD: 17.5 10 RFT 9