WARM-UP: PLYOS SKILL: Into WOD WOD: Burpee EMOM Ladders 1 Burpee + 1 BSQ ladder (3:00 rest) 1 Burpee + 1 Shoulder-Press ladder (3:00 rest) 1 Burpee + 1 Deadlift ladder

WARM-UP: 3:00 Jump Rope Warm-up 3:00 Shoulder Stretching SKILL: 10:00 EMOM ODD: 200m Run EVEN: Choose one of the following A. 25’+ HSW B. 20 Shoulder Taps C. 3 wall walks WOD: Teams of 3:

WARM-UP: C2C Run 20 Kicks on back C2C Run 20 Pelvic raises C2C Run 10 Light russian KBS C2C Run 10 Hollow/Arch swings C2C Run 10 Inchworm to pu SKILL: :60 Couch Stretch :60 Pigeon

WARM-UP: 9:00 EMOM M1: :45 Row M2: 10 Lunge to Instep M3: 8 Hip Squat Cleans with Empty Barbell SKILL: Every 2:00 for 10:00 1 Clean Complexes at 70% of 1 RM Clean (PC +

WARM-UP: 30 drills 2x’s: Seal jumps Downward dog Arm circles Bar hang Handstand hold Push ups SLSU SKILL: Dumbbell 3-Point Lunge 5 x 3 each leg WOD: Open WOD 12.2: 10:00 AMRAP 30 Snatches 30

WARM-UP 400m Run Fence Drills 10 Burpee Broad Jumps :30 Bar Hang 15 Knee above the hips :30 Squat hold with Wall Ball 20 UB Wall Ball Shots SKILL: Find 3 RM Bench Press Every