WARM-UP: 200m Row 10 PVC thrusters 5 Pull ups 200m Run 10 PVC thrusters 5 Pull ups 10 Wall walks to a handstand SKILL: Gymnastics 9 EMOM M1: 10-15 Pull ups M2: 5-7 HSPU M3:

WARM-UP: Plyos 2 x 8 Hip above the knee   WOD: CrossFit Open WOD 16.1 4:00 To Complete the following: 25 TTB 50 Double Unders 15 Squat Cleans (135/85) *if you complete under 4:00, add

WARM-UP: 200m Run 2 Rounds: 20 Jumping Jacks 10 Squats 10 Spiderman crawls 1 Set of fence drills Group stretch WOD: “Annie” (10:00) 50-40-30-20-10 DU Sit-ups Rest 5:00 At the 15:00 mark (15:00 to complete)

WARM-UP: 3:00 Jump rope 3 Rounds of cindy: 5 pull ups 10 push ups 15 squats SKILL: Superset X 3: Banded GMs- 25 Monster walks: 20 Forward 20 Backward 10 Left 10 Right ————— Equals

WARM-UP: Plyos Group stretch -calves -hamstrings SKILL: Partner relay slamball run (8:00) As a team, complete 1200m with slamball *each athlete runs 200m at a time WOD: 21-15-9 (18:00) Front squats (115/75) HR push-up Wall

WARM-UP: 400m Run 2x: 10 Squats 5 Jumping squats 10 Push ups 5 Burpees 10 Lunge to instep Group stretch SKILL: Build to a heavy 1 rep squat clean (12:00) WOD: 10 Minute AMRAP 6