Warmup: 3 rounds ~ not for time:

20 meter back pedal,

10 banded deadlifts,

20 meter bear crawl,

10 banded shoulder press,

20 meter lunge

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Strength: Power Jerks 3x10

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WOD: 4 Rounds for Time:

400 meter run,

12 Double DB Deadlifts,

6 GI Janes

Super Saturday

20 minutes working on Power Clean

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"Clarence"

16 minute AMRAP of:

5 Rope Climbs,

15 Thrusters 115/75#,

45/33 Calories on Assault Bike

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Sunday

Sunday Funday @ 8 am

Tempo Deadlift 6x6

WOD - 4 Rounds for Time

1) 500 m Row then

2) Each Side:

3 DB Clean/Lunges

3 Kneeling Press

3 Goblet Lunge

Open Gym @ 9 am

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds legless Assault bike

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Strength: Bench Press 6x6

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WOD: For Time:

20-15-10 of

Powe Jerks 135/95#,

Bar Facing Burpees