WARM-UP: 200m Run 10 Lunge to Instep total 5 Inch Worm + Push up 10 Side Lunges total 5 Baby Squats 10 Pass Throughs 10 Overhead Squats 5 Snatch Balances SKILL: Straight into WOD WOD:

WARM-UP: Warm UP 8:00 EMOM: M1: :45 jump rope M2: 5 Inch Worm + Push Up M3: 5 Burpee Broad Jumps M4: Lunge to Instep SKILL: Mobility with Bands WOD: 4 min to complete each

WARM-UP: 3Min BB Quad Smash PVC: 10Pass thru 10 Good Morning 10 OHSQ 10 Thrusters 10 Lunge with PVC OH 10 Straight Legged Sit up SKILL: Build to a 4 Rep touch and go Clean

WARM-UP: 200 M Run Plyos SKILL: Teams of 3: P1: 1000m  Row P2: 800m  Run P3: 100 Double Unders WOD: Teams of 3 Waterfall Style: 3 Rounds 1 C2C Sled Push 30 Lunges 30 Hollow

WARM-UP: Fence Drills 5 Min Stretch hips/glutes 10 Squat Jumps 10 Push Ups 5 Burpees SKILL: Every :90 for 9min (6 sets) 3 Back Squats w/ :05 negative WOD: Open WOD 13.2 10min AMRAP: 5

WARM-UP: 4X CTC Run 5 BP Broad Jump 5 Jump Squats For Height SKILL: Weighted Box Jump Drills W/DB WOD: 3 Person WATERFALL 400m Row 20-Zercher Hold slam ball box step up CTC DB Overhead