WARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings (arch/hollow = one) SKILL: Every 90 sec, for 9 mins: 8 Deadlifts and a Shuttle run

WARM-UP: Plyos Outside SKILL: Death by 10 meters Min 1 – 1 shuttle of 10 meters Min 2 – 2 Min 3 – 3 …… 12 min cap WOD: 25:00 EMOM M1: 12 KB Goblet

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thruster SKILL: Barbell Warm up 10 Back squats 10 Behind the neck snatch grip push press 10 Overhead

WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 inch worm + 3 pu Burgener PVC Burgener Barbell SKILL: 9 min to complete 3 x Superset 8 Bench press 25 Banded

WARM-UP: 200 M Run 2x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows WOD: “ California Club” 8 Deadlifts (315/225) 40 V-ups 80 Double unders 2 Rope climbs 80 WBS

WARM-UP: X2 :30 sec Squat hold Squats Arm circles Bar hang Push ups SLSU Downward dog SKILL: 12min EMOM Min 1- ME Cal on Air Dyne Min 2- Rest Min 3- ME slam Balls (30/20)