WARM-UP: Banded Monster Walks 2 Rounds: 20 each Right/Left/Forward/Back -then- :30 drills – 1 times Jacks Good mornings Seal Gate swings Push ups Right leg lunge to instep Left leg lunge to instep Cobra to

WARM-UP: 400m Run Plyos SKILL: 3 Rounds: ME BSQ @ 65 % 1rm CTC Run Rest 2 min WOD: For Time: (10min cut) 20 Walking lunges (total) 20 V-Ups 1 CTC 30 Walking lunges 25

WARM-UP: Plyos SKILL: SLED Relay, Teams of 2: 4x’s Each Person: across parking lot (to juice bar) and back, relay style Start with one set of plates (25/15’s) and add same weight plates each round.

WARM-UP: 200 M Run PVC: Pass thru Good mornings Fig 8 OHSQ Shoulder stretch Hammie stretch SKILL: 10 min to build to 1 RM Push Press from rack WOD: 12 min Amrap: *using 70% of

WARM-UP: 400m Run 20 Walking lunges 10 Lunge to instep 20 Squats 2:00 on AD 5 Inch worms + 5 push-ups (each IW) :30 Bar Hand :30 Handstand hold SKILL: 16 min EMOM 1 –

WARM-UP: 400m Run Outdoor Plyos SKILL: Clean Complex Clean pull + hang power clean + hang squat clean + FSQ WOD: For Time: (10:00) 6 DL (255/175) 200m Med ball run (20/14) 5 DL 200m