WARM-UP: 200m run X2 30 sec Squat hold then squats Arm circles Bar hang Push ups SLSU Downward dog WOD: 28:00 EMOM (7 rounds) M1&2: 300m Row M3: 10 TTB M4: 2 Power Cleans +

WARM-UP: 400m Run Plyos SKILL: 12:00 EMOM ODD: 5 UB Thrusters From Ground EVEN: 3-6 Burpees over the bar WOD: For Time: (15:00) 20-18-16-14-12-10 KBS (24/16kg) 12 Weighted Sit-Ups (20/14)

WARM-UP: X 2 250m Row Fence drills 10 Jump squats 15 Good morning 200m Run SKILL: 7:00 Cutoff 500m Row 100 DU (2:00 SU) 20 Cal Bike WOD: 16 Min AMRAP: 15 Power Snatches (75/55)

WARM-UP: :30 Drills: 2xs Jacks Ring row Good morning Bar hang Calf stretch (:15 each) Baby squats SKILL: Team relay across gym 350m Row Bear crawl 1025’ Burpee broad jump back WOD: 5 RFT: (20:00)

WARM-UP: Group Plyos 2 Rounds: :20 Second support on rings :20 Second dip hold on rings SKILL: 10:00 to complete: 6 x 4 Strict Pull-ups (:60) WOD: Partner WOD: 3 RFT (16:00) 400m Partner Run

WARM-UP: 2 x 20 Banded Monster walks (each) -Forward -Backward -Left -Right 2 x 10 Squats w/ bands just below knees SKILL: 200m Run 2xs: 5 Pull ups (strict if can) 10 Push ups 10