WARM-UP: 200m Run 1 Set Fence Drills Thunderstruck Burpee Challenge -Everytime they say “Thunderstruck”, perform a burpee PVC Shoulder warm up -Pass throughs -Fig 8 -OHSQ SKILL: ME Handstand Hold   WOD: 4 Rounds (24:00)

WARM-UP: 1 Set of fence drills :30 Drills Lunge to Instep Wall squats OHSQ PVC squats on rig (CLICK LINK TO LEARN MORE) Good morning Lunges Push ups Stretch SKILL: SuperSet ( 12:00 ) 4 Sets:

WARM-UP: 3X: 200m Run 10 Squats 10 Ring Rows 3 Wall Walks Hip Stretch SKILL: Handstand and pistol prep work WOD: “Mary” 20:00 AMRAP 5 HSPU 10 Pistols 15 Pull-ups

WARM-UP: 400m Row (easy) 5 Inchworms with a push up X2 8 Lunges with a twist (each) 10 Jumping squats 10 Knee above hip on bar WOD: Running Clock 0 – 12:00 “Jackie” 1000m Row

WARM-UP: 3:00 Jump Rope 1 Set of Fence Drills 2X: 1:00 Couch stretch, each side 10 Wall Squats w/ red bands :15 Ring Support at top :15 Ring support at bottom Stretch SKILL: 10:00 EMOM

WARM-UP: Plyos X2 10 push ups 10 sit ups 10 squats ME L-sit on small boxes for time Stretch SKILL: 1 set of ME chest to Bar, 4:00 to complete: *minimum of 15 reps ***Then