WARM-UP: 200m Run Plyos WOD: Teams of 4 10:00 to Complete: 800m Run together 30 Burpees together 12:00 to Complete: Build to heavy Power clean+ clean +front squat 14:00 to Complete: Partner Deadlift Hold (365/255)

WARM-UP: 400m Run Group Lower body stretch 3 Rounds of PVC hollow and arch :30 Hollow Hold with PVC overhead :30 Arch Hold with PVC overhead (:30 rest) SKILL: 15:00 to Complete: 6 Sets of:

WARM-UP: CTC Run 20 Lunges CTC Run 20 Pelvic raises CTC Run 20 Air squats CTC Run 20 Straight legged kicks SKILL: 6 Min EMOM 4 Hip Squat Snatch (115/75) 4 Burpees over the Bar

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters SKILL: Every 2:00 for 14:00 2 BSQ at 80%+ of 1RM 25 Double Unders WOD: For Time:

WARM-UP: :30 sec each X 2 Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: TTB Practice: 10 Hanging shoulder pinches 10 Hollow arches with an active shoulder and only 12”

WARM-UP: 3 Rounds: 250m Row 10 Toy Soldiers (each) 10 Wall Squats with Red Band 5 Inch Worms SKILL: 2 sets of ME Strict pull up 2 sets of ME Strict chin Up 2 sets