WARM UP: 2 Rounds: Line Drills 10 Reach throughs 10 PCV pass through 10 Baby squats :20 bar hang 10 Jumping bar muscle ups SKILL: Every 2:00 for 12:00 Snatch complex @ 55-60% 2 Hang

WARM UP: 1:00 Bike 200m Run :60 Banded hamstring stretch R :60 Banded hamstring stretch L :60 OH plate hold :20 Bar hang :20 partner stretch on bar 12 Scapular retractions 10 Plate Strict Presses

WARM UP: 10:00 AMRAP 1:00 Row 10 Lunge to instep/hip openers 20 Monster band walks (R&L) 10 Banded drop squats (above parallel) 10 Banded drop squats to squat SKILL: For time 20 Squat cleans 15

WARM UP: Plyos SKILL: Into WOD WOD: MAX EFFORT” ME AM SIT-UPS ME SQUAT ME PUSH-UPS ME Ring Rows ME DU

WARM UP: 400m Indian run with med ball 10 Lunges 10 Jumping lunges 10 PVC Pass thru 10 PVC OH squats 10 Jumping squats 5 Inchworms 2 Rounds with an empty BB: 10 Muscle cleans

WARM UP: 3 Rounds: 5 Burpees 10 Squats 5:00 with foam roller 3 rounds, per arm 6-8 single arm KB strict press 6-8 single arm KB OH SKILL: Into WOD WOD: 10:00 Min AMRAP 25