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) :15 Ring support hold SKILL: 5:00 BB warm-up 10:00 EMOM M1:

GWARM-UP: Ladder Drills 2 X: 10 PVC pass throughs 10 PVC push press 10 Ring rows 10 Arch/Hollow swings (arch/hollow = one) SKILL: Superset x 3: (12:00) ME weighted pull ups (6-10) ME Weighted push

WARM-UP: 200m Run 1 Set of Fence Drills PVC Shoulder warm-up WOD: “Fancy Nancy” 5RFT (40:00) 800m Run 40 Double Unders 15 OHSQ (95/65)  

WARM-UP: 9:00 EMOM M1: Shuttle Run M2: 5 Russian KBS + 5 American KBS M3: 10 Barbell Thrusters SKILL: “The Bear” (20:00) 5 Rounds 7 Reps of the Complex: Clean FSQ Push-Press BSQ Behind Neck

WARM-UP: 20 Jumping jacks 20 Seal Jumps 20 Pelvic Raises 20 SLSU 5 Inch worm + 3 pu SKILL: 12:00 to Complete: 12 UB Overhead Squats 10 UB Hip Snatches 8 UB Hang Snatches 6

WARM-UP: 200 M Run 2x’s 8 Lunges 8 Air Squats holding #15/10 out in front 8 Ring Rows SKILL: 15:00 to Build to a 1RM BSQ at 15:00 mark begin: Every :90 for 6:00 (4