WARM-UP: Outdoor Plyos SKILL: With a Partner, Relay Style: 800 M Run 400 M Run Rest while partner works. WOD: 14 min Amrap: 30 Air Squats 1 CTC Sled Push (140/90) 15 Hollow rocks 30

WARM-UP: 3 rounds 1 C2c run 10 Light KBS 10 Air squats 5 Push ups :30 Bar hang SKILL: Death By Strict Pull ups (10 Min) M1: 3 strict Pull up + 3 WBS M2:

WARM-UP: 400m Run PVC Warm up: 10 Pass thru 10 Fig 8 total 10 Good morning 5 SP 5 PP 5 PJ SKILL: 12 Min to build to a Heavy Push Press + Split Jerk

WARM-UP: PLYOS WOD: Teams Of 2 3 RFT 30 cal row each 200 m burden run w/ med ball OH (20/14) each 50 BSQ w/ empty BB alternating reps with partner 60 Alternating push-ups

WARM-UP: Plyos SKILL: 1 Mile run for time! WOD: 4 Min AFAP: 40 WBS 30 Sit-Ups 20 Pull Ups 15 DB Hang Squat cleans (55/35) 1min Rest 6 Min AFAP 1min Rest Then for time

WARM-UP: 5:00 Group Coach led stretching Banded Shoulder Mobility from pull up bar. *all 4 positions :15 each PVC: :30 Bar hang 15 Pass Thru 10 OHSQ SKILL: 8 MIN EMOM: Power Snatch + Hang