Warmup: 10 minutes - not for time:

10/8 calorie ski erg,

10 Single Leg DL,

10 Pallof Presses

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

Strength/Skill: OTM x 10 minutes

3 Snatches

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

WOD: For time:

50 Single Arm Hanging DB Clean & Jerks,

40 calorie row,

30 Single Arm Hanging DB Clean & Jerks,

20 calorie row

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Endurance: Meet at ECF @ 530 am

Sandbag Mile

Warmup: 3 rounds of:

30 seconds kb shoulder packing,

20 banded face pulls,

10 bottoms up KB press

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

Strength: OTM x 10 minutes

3 Power Jerks ~ taken from the floor

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

WOD: 4 rounds for time:

400 meter run,

12 push presses,

12 pullups

Warmup: 10 minutes of:

10 calorie bike,

10 reverse hypers,

10 hip swings (on each leg),

10 burpees

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

Strength: OTM x 10 minutes

3 Front Squats

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

WOD: 7 minute amrap:

27 DU's

7 power clean 155/105#

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Endurance: Meet at ECF @ 530 am

For Time:

Row 1 mile

Run 2 miles

Bike 3 miles