WARM-UP: 2X: 400M Run 10 GM 15 SLSU 10 Ring rows 15 Air squats w/plate SKILL: Banded hip mobility WOD: 5 RFT ( 30:00 ) 400m Run 20 Ab mat situps 20 Wallballs ( 20/14

WARM-UP: 400m Plyos SKILL: Heavy Sled Pushes in Teams of 3 to 4 (16 min) Each athlete on team must complete 3 CTC with sled(16 min) 150/110 WOD: 8 min AMRAP 8 KBS (24/16) 8

WARM-UP: :30 drills X 2 Air squats Alt lunges Bottom squat hold Push ups Sit ups 200m Run SKILL: 5 Min to build to 80% 10 min EMOM Odd – 2 BSQT @ 80% of

WARM-UP: 250 Row 10 Inch worm + PU 15 Good mornings 10 Air squats X 2 SKILL: Teams of 2 Complete 2000m Row ( 12:00 ) P1 – Row P2 – Deadlift hold WOD: 21-15-9

WARM-UP: 1 set of fence drills 10 gate swings 10 push ups 10 lunge to instep 10 baby squats x 2   SKILL: 8 min EMOM Power clean+ clean + push jerk WOD:   14min

WARM-UP: 800m Run 10 Burpees 8 Inch worms 15 Wall Squats SKILL: Alt knees to elbows 4 x 8 ( total ) WOD: 20min AMRAP 400m run 16 Alt DB snatch ( total – 40/25