WARM UP: Foam Roll / Lacrosse Work 800 Meter run High Knees Butt Kicks Lunge & Twist SKILL WORK: OHS x 7 Muscle Ups x 5 2 Rds WOD: 6 OHS 12 Box Jumps 24 Double Unders 6RFT RX= 95/65 PHA= 135/95

WARM UP: Foam Roll / Lacrosse Work 800 Meter Run / Row Outside Drills Bear Crawls & Crab Walk (3 Rds) SKILL WORK: Thrusters x 10 Deadlifts x 10 2 rds WOD: 14 Thrusters 7 Lateral Burpees 16 Min AMRAP RX= 95 / 65

Warm Up: Foam Roll / Lacrosse work 1 Mile run or row Partner Stretch SKILL WORK: OHS x 7 Snatch Pull Unders x 7 WOD: Farmers Carry (100 / 70) half way around the bldg 13 Deadlifts 13 Toes to Bar 13 KB Swings 3 RFT RX = 155 / 115 DL              53 / 35 [...]

WARM UP: Foam Roll / Lacrosse Work 100m row, 10sec rest,  x6 20 strict pullups 20 Air Squats SKILL WORK: Partner Leg Throws 4 x 20 WOD: 10 Pullups 8 Front Squats Sprint to Bottom of Ditch/Back 6 Push Press 5 RFT RX = 95/65 PHA = 135/95, CTB, 6 HSPU

WARM UP: Foam Roll / Lacrosse Work 800 meter row or run 5 Pull Ups 10 Push Ups 15 Squats 4 Rds SKILL WORK: 5 Snatch Pull Unders 5 High Hang Snatch with bar – 2 Rds WOD 4 x 1 Snatch All within 20 lbs of best 7 x 5 Floor Press w/DB’s or [...]