WARM-UP: 200m Run 1 Set fence drills 2x 10 Toy Soldiers (total) 6 Lunge to instep (total) 10 PVC ohsq :30 Bar hang :30 Handstand hold or plank hold SKILL: 4 SuperSets of: 6-10 Weighted

WARM-UP: :30 Drills: 2Xs Jacks Ring row Good morning Bar hang Calf stretch (:15 each) Baby squats SKILL: 3 Rounds: 200 M Run ME UB TTB WOD: For Time: 200 M Run 10 Pull-Ups 5

WARM-UP: Group Plyos 20 Vertical tosses with slam ball WOD: Teams of 4 200 WBS (20/14) 160 Burpees 80 Power Cleans (135/95) 800m Run 8 CTC Sled Pushes (150/100)

WARM-UP: 2 Rounds: 200m Row 20 Banded Monster walks (each direction) -Forward -Backward -Left -Right 10 Wall squats w/ red bands just below knees – slow and controlled 5 Inch worms + Push-up SKILL: 6:00

WARM-UP: 200m Row 20 Kicks 200m Row 20 Pelvic raises 200m Row 20 Scorpions 200m Row 20 Banded good morning SKILL: Rope Climbs! WOD: 20:00 to Complete: 100 Double Unders (2:00 cut) 50 Barbell Thrusters

WARM-UP: 2 Rounds: 200m Run :30 Hollow hold :30 Arch hold 10 Spiderman crawl into lunge to instep 15 Single leg pelvic raises (each) 4 Inch worms + PU SKILL: Handstand Practice WOD: 21-15-9 Squat