WARM UP: 2 Rounds: 2:00 Bike 10 Walking Lunge and Twist 3 Inch Worm + 3 Push-up 10 Knee above hips 50’ Broad Jump SKILL: Into WOD WOD: 24:00 AMRAP .8/.6 Miles on Bike 20

WARM UP: :30 each: Jumping jacks Seal jumps Walking lunges Squat hold Squats Bar hang Handstand hold Lunge to instep + spider walk Push-up SKILL: Into WOD WOD: Every 8 minutes for 32 minutes 10

WARM UP: 2 Rounds: 10 SLSU 3 Inch Worm + PU :30 Bar Hang 10 Ring Rows :30 Handstand Hold SKILL: Ever 2:00 for 10:00 6 Back Squat WOD: 20:00 AMRAP 15 Zercher Squat (50/30)

WARM UP: 10:00 AMRAP CTC Run 10 PVC Pass Throughs 5 Negative Push-ups 6 Burpee Broad Jump 15 Knee Above Hips SKILL: Muscle Ups WOD: 16:00 AMRAP 5/3 Ring Muscle Ups 7 Deficit HSPU 9

WARM UP: Plyos SKILL: Into WOD PLYOS: ”TABATA THIS” 10 rounds, 20 sec work, 10 sec rest: Squats, Banded Rows BPs Sit-ups Push-ups

WARM UP: 400m Run Fence Drills 20 Jumping Jacks 20 Seal Jumps 20 Lunge Jumps 20 Monster Walks (L/R) 20 Banded Squats 20 Banded Pelvic Raises 20 SLSU SKILL: Tabata “Karen” Wall Ball Shots (20/14)