WARM-UP: Plyos Stretch SKILL: 7:00 AMRAP of FUN WOD: Death By Strict Pull ups (10 Rounds) M1: 3 strict Pull up + 5 WBS M2: 4 Strict Pull ups + 5 WBS M3: 5 strict pull

WARM-UP: 200M Run 20 Jumping Jacks 20 Lunge Jumps 20 Vertical Squat jumps (go for height, landing back into the squat) Banded Shoulder Stretching Banded Rack Stretching WOD: “Fresh Friends” 20:00 Running Clock 0-5:00 400m

WARM-UP: With a partner: C2C partner carry 10 Synchro push-ups 10 Synchro sit-ups 10 Partner WB tosses over pull-up bar WOD: 3:00 work,1:00 rest 200m Row 12 Burpees 12 KBS (24/16kg) CASH-OUT: Glute work.  

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters WOD: 3 RFT 600m Run 25 Slamballs ( 30/20 ) 25 Slam Ball Squats 25 Toe to

WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 push ups SKILL: Every :15 for 5:00 perform 1 FSQ until failure (115/75) *Bar stays in Front Rack

WARM-UP: 200 M Run 2x’s 16 lunges 10 Air Squats holding #15/10 out in front SKILL: 4 Super Sets of: 10 Russian Ham curls 6 Shin to feet jump (rest 1:00) WOD: 3 Rounds :40