WARM-UP: C2C Run 20 Kicks on back C2C Run 20 Pelvic raises C2C Run 10 Light russian KBS C2C Run 10 Hollow/Arch swings C2C Run 10 Inchworm to pu SKILL: :60 Couch stretch (each leg)

WARM-UP: 3X: 20 Jumping jacks 10 Wall squats 10 PVC pass throughs :10 Ring support hold :10 Ring dip support hold Stretch SKILL: 8:00 EMOM Snatch Complex 1 Hang power snatch + 2 Power snatches

WARM-UP: 2x’s :30 Drills: Seal jumps Downward dog Arm circles (walk to bar) Bar hang Handstand hold Push ups SLSU SKILL: 10:00 EMOM M1- 200m Run M2- 25’+ HSW/3 wall walks WOD: “Lynne” (25:00) 5

WARM-UP: 200 M run Plyos Group stretch SKILL: Working with a partner: 4 X 500m Rowing time trial *Score is the slowest 500m row WOD: TABATA (:20 on/:10 off) Sit-ups Plate G2O Squats KBS

WARM-UP: Group Stretch Bring Sally Up (push-ups) WOD: Teams of 3 : 3 Rounds X 4 (24:00) 2:00 Rounds Alternating Reps R-1: Jumping Split Squats R-2: Everyone Holds Plank (3 Burpee Reward For Every Drop

WARM-UP: Group Plyos Outside 1:00 Freestyle jump rope 12-1 Scale of single leg jumps 1:00 Double Unders WOD: Teams of 2: (35:00) 1600m Run (800m each) 100 Pull ups 200 Squats 300 DUs 800m Run