WARM-UP: 9:00 EMOM M1: :35 Row M2: 10 Lunge to Instep M3: 8 Hip Squat Cleans with Empty Barbell SKILL: Death by C&j (10:00) M1- 1 C&J (135/95) M2- 2 C&J M3- 3 C&J Etc….

WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu 20 Wall Squats + red band SKILL: Turkish Get ups (12:00) 3 X 5 AHAP *must use

WARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 8 Arch/Hollow on ground – rolling back and forth SKILL: 15:00 to find a 3RM Bench press WOD: 10

LABOR DAY WEEKEND SCHEDULE: Sunday, the 4th: 10 a.m. class ONLY. NO 4 p.m. class. Monday, the 5th: 8 and 9 am class ONLY. WARM-UP: Plyos Group Stretch WOD: 25 Min AMRAP: Waterfall Style 200m

LABOR DAY WEEKEND SCHEDULE Sunday, the 4th- Class will be held at 10 a.m. There will be NO 4 p.m class! Monday, the 5th- There will be an 8 a.m. and 9 a.m. class ONLY!

WARM-UP: 3 rounds: 20 Jacks 10 Jumping squats 10 Banded GM 10 Push ups Stretch SKILL: Every :90 for 9:00 8 Back Rack Lunges off of racks *Goal is to build to a heavy set