WARM-UP: 400m Run Plyos WOD: 12min to complete: 2K row 12min to complete: Build to heavy Power clean+ Clean +Front squat 12min to complete: 1000m Med ball carry (20/14) *if you drop = 20 burpees

WARM-UP: CTC Run 20 Lunges CTC Run 20 Pelvic raises CTC Run 20 Air squats CTC Run 20 Straight legged kicks SKILL: KB front rack step ups 3 x 16 ( 8 each side )

WARM-UP: Jump rope WU (3:00) 200M Run 10 Burpees 10 AS 20 Jumping Jacks 10 Push-Ups 50 DU 200M Sprint WOD: For Time: 10 Cal. Bike 3 Pull-ups 3 Burpees W/Plate (45/25) 25 DU 10

WARM-UP: 200m Run Plyos 2 RDS: 5 Inch worm to pu 10 SLSU 10 Light KBS 10 Goblet squat SKILL: KB Farmer Carry Relay in teams of 2 5x’s KB farmer Carry (24/16) WOD: Partner

WARM-UP: 2X :30 drills: Jacks Reach overhead and through legs Inch worm + push up Baby squats Lower back stretch Right Lower Back Stretch Left BBWU: 10 good morn, 10 rdl SKILL: Every :90 for

WARM-UP: 250 Row Everett WU 20 Lunges 15 Squats 10 Push ups 5 Burpees SKILL: Mobility WOD: For Time: 1000m Row (5:00 cut) 30 OHSQ (115/75) 50 Plate Russian Sit Ups (25/15) 30 Pull Ups