Warmup: 10 Minutes of:

8 Calorie Ski Erg,

8 Single Leg Romainian Deadlift (each side),

8 Split Squats,

8 Slamballs,

8 Supermans

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Strength: Deadlift - On the 4 minute x 5 rounds --> 6 reps

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WOD: 21-15-9 of:

Deadlift 225/155#,

Box Jumps 24/20"

Warmup: 10 minutes of:

8 Scap Pushups,

8 KBS,

8 single arm db press (4 each side),

8 frog hops,

30 second plank hold

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Strength/Skill: Snatch - On the 4 minute x 5 rounds --> 6 reps

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WOD: 2 Rounds for Time:

800 meter run,

30 Alternating Single Arm DB Snatches 45/25#,

30 Burpees over DB

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Endurance: Meet @ ECF at 530 am

2x Death by 10 meters

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: Shoulder press - On the 4 minute x 5 rounds --> 6 reps

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WOD: 12 Minute AMRAP:

3 Pullups,

6 Push Press,

12 DU's