WARM-UP: Plyos 10 Pull ups 10 Push ups 10 Sit ups 10 Squats WOD: “Barbra” Plus (42:00) Five rounds, each for time: 20 Pull ups 30 Push ups 40 Sit ups 50 Squats 1 Sled

WARM-UP: 1 Shuttle Run 10 Lunge to instep 10 Squats 10 Push ups 1 Set of fence drills SKILL: Tic-Tac-Toe WOD: 3 Min AMRAP 1 C2C Run 6 OHS (95/65) (REST 2:00) 3 Min AMRAP

WARM-UP: 1 Set of fence drills Plyos Group Stretch SKILL: Sprints: (12:00) 1:1 work to rest ratio -C2C -200m -400m -200m -C2C WOD: 5 Rounds for time: (15:00) 5 C2B 10 Back squats @ 50%

WARM-UP: 10 Pass throughs 10 Good mornings 10 Front squats 10 OHS 10 Push press Burgener Warm-up SKILL: Hip Power Snatch + Hip Squat Snatch (15:00) Build to a perfect complex every :90 for 7

WARM-UP: 1 Shuttle run 10 Sit ups 10 Squats 10 BB SDHP SKILL: 3 Rounds (12:00) 20 Banded (red) squats 10 Negative Hamstring curls WOD: 25 Min EMOM: M1: 15 SDHP (75/55) M2: 15 UNBROKEN

WARM-UP: 2X: 20 Jumping Jacks 5 Dive bomber inchworms 10 PVC thursters :30 Hollow body hold on ground 150m Row SKILL: Row time trial 500m Row (3:00) WOD: 4 Rounds: (12:00) 7 Thrusters (135/95) 14