WARM-UP: 3:00 Jump rope Fence drills 2Xs: 5 Baby squats 10 Gate swings 10 Push-ups SKILL: 15 KB/DB thrusters with a :05 pause at the bottom 10 Single arm OHSQ with a DB or KB

WARM-UP: Ladder Drills 200m Run 200m Row Plyos SKILL: Barbell warm up WOD: 12 Minutes to complete: 1200m Run Find 3 rep max touch and go power snatch 8 Minutes to complete: 800m Run 3

WARM-UP: 3 Rounds of “Cindy” 10 Lunge to instep 10 Good mornings 5 Burpees SKILL: Pistol Practice (10:00) 4 X 6 each leg WOD: AMRAP in 10 minutes: 7 HSPU 9 Box jump overs (24/20)

WARM-UP: 400m Run 2 Rounds: 3 Inch worms + push-up 10 Wall squat 10 Wide leg reach throughs SKILL: Full grip squat cleans Every 2:00 for 10:00 5 sets of 3 touch and go reps

WARM-UP: 2 Shuttle runs Plyos WOD: 5 Rounds: Curb to curb run 10 Burpee box jumps (30/24) 10 Single arm alternating DB snatch (55/35) 10 TTB (2:00 rest between each round)

WARM-UP: 3 Minutes jump rope 2Xs: 5 Baby squats 5 Gate swings 5 Burpees 5 Ring rows 5 Hollow to arch swings on a bar SKILL: Every 3:00 for 3 rounds: Run 400m 1 Set