WARM-UP: 200m Run PVC Complex SKILL: 12 Minutes to find: 2 Rep Push Press THEN 1 set ME at 75% WOD: Partner DT 14 Minute AMRAP P1- 400m Run P2: 12 DL (155/105) 9 Hang

WARM-UP: 2X 250 Row 10 Inverted row 10 Straight leg sit-ups 10 LHPU SKILL: Post WOD mobility WOD: Teams of 3, Waterfall Style: 4 Rounds 250m Row 20 Slamballs 20 Sit-ups 20 Wallballs (20/14)

WARM-UP: 400m Run Plyos SKILL: Team of 3 or 4: 3 Weighted sled push 1- 140/90 2- 190/120 3-240/150 WOD: 12 Minute AMRAP 5 HSPU 10 KB Lunges (24/16) 15 KB Swings

WARM-UP: PVC complex Barbell warm up SKILL: 12 Minutes to find: 1 Rep OHS THEN 1 Set ME at @70% of 1 rep WOD: 10-8-6-4-2 200m Run Power Snatch (115/75) (1 200m run followed by

WARM-UP: 2X: 200m Run Fence drills 10 Squats 10 Lunges 10 Jumping squats SKILL: Front rack step ups 3X16 total WOD: 4 Rounds: 10 TTB 10 DL (225/155) 10 Burpee over bar

WARM-UP: Plyos Barbell warm-up WOD: 3 Rounds: Sprint 100′ 10 Burpee box jump overs (30/24) 10 Power Snatches (115/75) 10 TTB Sprint 100′ * Rest 2:00 between rounds