WARM-UP: :30 Drills, 2x’s: Jacks Good Mornings Lunges Push Ups Knees Above hips on bar Handstand hold SKILL: Single arm KB strict press: 3×10 Per arm WOD: Waterfall Style, *groups of 3-4 3 Rounds For

WARM-UP: 200m Run PVC: :30 Pass thru :30 Fig 8 :30 Ohsq :30 Sotts press SKILL: 3 Position Snatch: Hip+Hang+Full (LOG RESULTS INTO YOUR ZENPLANNER APP) WOD: AFAP in 16 min: 2-4-6-8-10…. KB SDHP (32/24)

WARM-UP: Rocha Surprise SKILL: 2x 400 m “Indian Run” WOD: 6 RFT, Teams of 2 300m Row 30 Empty BB Thrusters 30 Partner MB Sit-ups 1:00 C2C Sprint

WARM-UP: Plyos Stretch SKILL: Sprints: with a 1:1 work to rest ratio -C2C -200m -400m -200m -C2C WOD: 4 Rounds: 20 UNBROKEN DL 20 Russian twists (25/15) (each side) 20 Step ups (20 inch) 20

WARM-UP: Tabata Jump Rope Burpee over partner X 10 each person 5 Squats 5 Jumping squats 3 Wall walks SKILL: Strict Press (11:00) 3 Rounds (superset): 10 Strict press ME HS Hold, up to :60

WARM-UP: 3 X: 100m Row 5 Squats 5 Sit ups 5 Push ups :30 Bar hang Stretch SKILL: “Crossfit Baseline WOD” 500m Row 40 Squats 30 Situps 20 Push ups 10 Pull ups WOD: Every