Warmup: 10 minutes of

Seated DB Tricep ext x 10

Seated DB shoulder press x 10

Flutter kicks x 30

Bent over flies x 10

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

Strength: Behind the neck power jerks 4x3

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

WOD: 3 Rounds of

5 DB bench press

5 DB tripod row (each side)

10 pushups

10 ring rows

then,

Assault Bike x 100/80 cals

then,

3 Rounds of

5 DB bench press

5 DB tripod row (each side)

10 pushups

10 ring rows

Warmup: 10 minutes of:

20 calorie bike,

20 ab mat situps,

20 banded deadlifts,

20 banded flies

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

Strength: Push Press 6x6

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

WOD: OTM x 24 mins:

minute 1: 2-KB s2oh x 10,

Minute 2: 2KB OH walks x 30M,

Minute 3: KB Russian twists x 12

—————————————————-

Endurance: Meet at ECF @ 530 am

50-40-30-20-10 of

10 meter sprints

Ab Mat Situps

Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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

Strength: Deadlift 6x6

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

WOD: 5 Rounds for Time

5 Deadlifts 275/185#

10 Burpees