WARM UP: 200m Run 2 Rounds: 20 Monster walks each directions 10 Pelvic raises with :05 hold at top SKILL: Straight to WOD WOD: 800m Run 1 Rope climbs 24 Thrusters 600m Run 2 Rope

WARM-UP: 200m jog Plyos 200m run Plyos 200m run Plyos 200m sprint Plyos 400m sprint SKILL: Straight to WOD WOD: 24:00 EMOM M-1: 16-KB figure 8s through legs M-2: 15 SBs M-3: 8/6 Cal AD

WARM-UP: C2C Forward C2C Backwards C2C Right sideways  shuffle C2C Left sideways shuffle SKILL: Muscle up drills WOD: “Nate” 20 min AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell swings  

WARM-UP: 1 Shuttle Run 20 Jumping jacks 10 Spiderman crawls 10 Lunges 10 Knees above hips 10 Dynamic good mornings SKILL: OH Walking Lunges (10:00) 3 Rounds: 25 Feet OH walking lunges 8 Burpees over

WARM UP: PVC: 6 Pass thrus 6 Figure 8s 10 Thrusters 2Xs: 5 Pull ups 5 Push ups 5 Sit ups 5 SquatS SKILL: 12:00 EMOM Odd: 5-8 Thrusters Even: :45 Plank hold WOD: 16:00

WARM UP: 200m Run 15 Ring rows 10 Air squats 5 Burpee broad jumps 10 Jumping squats 15 Ring rows SKILL: Superset 4 Rounds: 12 Seated Box Jumps 16 Bent over KB/DB rows WOD: For