WARM UP: 8 AMRAP CTC 10 plank to downward down toe taps 10 Plate S2O :30 Plate OH hold (45/25) 20 Monster step up and over on plate 10 Banded squats SKILL: 1 Clean complex

WARM UP: 400m Run 10 Hip openers 8 Lunge to instep 6 Squats with rotational twist 20 Unbroken WBS SKILL: 9 min EMOM M1:6-8 Strict T2B M2: 6-10 Strict HSPU M3: 2 Rope climbs (one

WARM UP: 3:00 Plyos 3:00 Ladder Drills 10 Plank to downward down toe taps 10 Hip openers 20 Banded GMs 2 rounds: 10 Box squats with body only 10 Box squats with BB only SKILL:

WARM UP: 8 Min AMRAP: 100m Row 5 Air squat, baby squat 20 Plank shoulder taps 10 PVC Thrusters SKILL: Into WOD WOD: 5 2-minute rounds of 10 Thrusters 200-m row Max-rep thrusters Rest 3

WARM UP: 20 Jumping Jacks 20 Seal Jumps 8:00 AMRAP 6 Reach Throughs 6 PVC Pass Throughs 6 FSQ with Ball 6 Knee above Hip :15 Ring Support 6 Push Ups SKILL: Grinder WOD: For

WARM UP: 3:00 Jump Rope 15/15 High Kicks 2 Rounds: 10 Lunge and Twist 10 PVC Pass Throughs 10 Side Lunges 2 Sets: 50’ lateral plank walk (r and l) 15/15 Kneeling Single Arm DB