Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet reverse lunges,

20 meter ovehead single kb carry

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WOD: 10-12-14-16-18-20-22-24-24-22-20-18-16-14-12-10 of

Calories on Assault Bike

with 30 seconds rest after each set

Warmup: 15 minutes of

Bench Press x 6

Lateral Step overs x 8

Ring Rows x 10

Reverse Lunges x 12

Assault Bike x 14

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Dominate the Day

3 Rounds of

1 minute max rep burpees

1 minute max rep hang cleans 75/55#

1 minute max rep box jumps 20/16”

1 minute max rep push press 75/55#

1 minute max cal row

1 minute rest

Warmup: 3 Rounds ~ not for time

Ski Erg x 10 cals

Single Arm KB Push Press x6/side,

KBS with 3 second pause at top x8,

Weighted Hip Extension with KB x 6

+++++++++++++++++++++++++++++++

WOD: 3 x

Death by burpees + 10 meter sprints

rest 2 minutes between each round