WARM-UP: 2X: 1 Shuttle run 5 Drop squats- 4 inch (above parallel) 5 Drop squats- full depth 5 Jumping squats (OPEN HIPS. Get explosive) :30 HS hold SKILL: 8:00 to Build to a Max Height

WARM-UP: Plyos 1 Set of fence drills SKILL: Pole to Pole Sprints WOD: 20 EMOM Minute 1: 50 DUs Minute2: 15 Med ball cleans (20/14) Minute 3: 20 Jumping lunges Minute 4: 20 Hollow body

WARM-UP: 3:00 Jump roping 50 Foot bear crawl 50 Foot crab walk 20 Jumping jacks 5 Inch-worms + 3 push-ups 10 GMs SKILL: Let’s have some fun! Medicine ball crab soccer WOD: 21-15-9 DL (275/185)

WARM-UP: C2C Run 1 Set of fence drills 10 Squats 10 Push-ups 150m Row 10 Lunges SKILL: Every 2:00 for 12:00 7 Backsquats 10 Ring pushups BSQ weight should be @50-55% of their 1RM WOD:

WARM-UP: 2X 1 Shuttle Run 10 Lunge 10 Squats 5 Jumping squats 10 Burpees 1 Set of fence drills SKILL: Jerks (20:00) 1 Push Jerk + 2 Split Jerks 10 Minutes to build to a

We are open today for 8am and 9 am only! WARM-UP: Group Plyos Outside Teams of 3: 90 Wall ball shots WOD: “1776” (30:00) Teams of 3 4 RFT 70 KBS (24/16kg) 17 Burpee Box