WARM-UP: 400m Run 2 X 10 banded pull-parts 10 banded sto 10 banded starfish 10 ring rows SKILL: Superset ( 12:00 ) 4 Sets Bench Press X 10 reps + ME Strict pull ups WOD:

WARM UPS: Plyos Banded GM 3 x 10 SKILL: Every 2:00 for 12:00 min complete 5 Deadlifts + 6 Burpee box jump WOD: 4 RFT 7 Push Jerks 14 V-ups 7 Ring Dips

WARM-UP: 3Min Jump rope 2 rounds: 20 Jumping jacks 10 Lunge to instep 5 Inchworms with a push-up :15 Top Ring Support :15 Bottom Ring Support SKILL: Flight Simulator (12:00) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double Unders WOD:

WARM UP: Plyos SKILL: Straight to WOD WOD: EMOM # 1 x 4 M-1 ME for :45 pull-ups M-2 ME for :45 push-ups M-3 ME for :45 30 AS 3:00 rest EMOM # 2 x

WARM UP: CTC before each movement 20 Pelvic raises 20 straight leg kicks 20 AIr squats 20 walking lunges 20 Scorpions SKILL; Junk yard dog WOD: Teams of 2 800m Run 30 Power Clean and

WARM-UP: 20 Monster Walks Fence Drills 20 Jumping Jacks 20 Seal Jumps 10 Lunge to Instep 20 Pelvic Raises :30 Handstand Hold 15 Good Mornings 10 Burpee Broad Jumps 15 WBS SKILL: Post WOD 3