WARM-UP: Ladder drills 2 Sets of: 6 Lunge to instep 8 Drop Squats 5 Burpees WOD: MedBall Clean Drills MedBall Games! SKILL: 800m Run 50 WBS (20/14) 40 T2B 30 Power cleans (135/95) 20 C2B

WARM-UP: 400m Run Fence drills X2: 10 Air squats 5 Inch worms 10 Lunge to instep WOD: 12 Minutes to find a 1 rep max FSQ THEN 5 minutes to preform 2 ME sets 1

WARM-UP: :30 Drills X 3 Seal jumps Air squats Inch worms Push-ups Straight leg sit-ups WOD: 20 Minute AMRAP 5 Power cleans (155/105) 10 Burpees 400m Run

WARM-UP: Outdoor Plyos SKILL: 10 X 100m Sprints (1:00 rest between) WOD: 15 Minute AMRAP 9 DL (155/105) 12 Box jumps (24/20) 15 Lift hand push ups

WARM-UP: 400m Run 1 Set of fence drills 10 Lunge to instep 2:00 Group stretch SKILL: 8 Minute EMOM Power snatch + full snatch + OHS WOD: 12 Minute AMRAP 7 Hang power snatch )95/65)

WARM-UP: 200m Run 20 Kicks 200m Run 20 Pelvic raises 200m Run 20 Lunges 200m Run 20 Air squats SKILL: Banded mobility work WOD: Teams of 2: splitting the reps any way you’d like 50