WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig (click link to learn more! great drill for everyone.) Good morning Lunges Push ups Stretch SKILL: 6:00

WARM-UP: 3X: 200m Run 10 Squats 10 Ring Rows 3 Wall Walks Hip Stretch SKILL: 10:00 EMOM 1 Clean and Jerk *build to a max WOD: 100 Thrusters for time (75/55)  

WARM-UP: 400m Row (easy) 5 Inchworms with a push up X2 8 Lunges with a twist (each) 10 knee above hip on bar SKILL: Rowing Sequence Work WOD: 5 Rounds 15 Cal Row 12 Deadlifts

WARM-UP: 3:00 Jump Rope 1 Set of Fence Drills 2X: 1:00 Couch stretch, each side 15 Wall Squats w/ red bands :15 Ring Support at top :15 Ring support at bottom Stretch SKILL: 8:00 Med

WARM-UP: Plyos X2 10 Push ups 10 Sit ups 10 Squats ME L-sit on Rings/or Ring Support Stretch SKILL: Every 2:00 for 12:00 3 BSQ WOD: “Nicole” 20:00 AMRAP 400m Run ME Pull-ups

WARM-UP: Plyos Group Stretch WOD: 25:00 AMRAP 15- KB SDHP (32kg/24kg) 10- Burpees 15- V-Ups C2C sled sprint