WARM-UP: Fence Drills 10 Lunge to instep :30 bar hang 10 Knee above Hips SKILL: Nutrition REBOOT Baseline 3:00 ME GTO (2:00 rest) 3:00 CTC Shuttle run (2:00 rest) 2:00 ME Pull-ups 2:00 ME Burpees

WARM-UP: 200m Run 30 Jumping Jacks 30 Seal Jumps 10 Walking Lunge and Twist 10 Spider Walks :30 Bar Hand 15 Knee Above the Hips SKILL: Into WOD WOD: Open WOD 17.2 12:00 AMRAP 2

WARM-UP: 1 C2C run 10 Russian Swings 5 Inch Worm+ Push Up 1 C2C run 10 Lunges w/ KB 10 Lunge to Instep 1 C2C Run 10 Goblet Sq 10 Straight legged sit ups SKILL:

WARM-UP: 3 Rounds 5 Baby Squats 5 Ring Rows 5 Burpees SKILL: Teams of 3: (15min cap) 150 Calories on Bike as a Team P1: ME Calories on Bike P2: ME Slamballs P3: Rest WOD:

WARM-UP: 200 M run PVC Warm Up: Pass thru Fig 8 OHSQ SKILL: Every 2min for 10min 3 Position Snatch Complex Hip + Hang + Full WOD: 12 Min AMRAP: 200 M Run 8 Box

WARM-UP: 2x’s :30 drills Squat Hold Air Squats Lunge to instep R Lunge to instep L Push Ups Free Stretch 1min SKILL: 12:00 to complete: 5×5 Back squats WOD: 15-12-9-6-3 Deadlifts Shoulder to Overhead V-Ups