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

Warmup: Coaches Choice

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WOD: Team of 2 Athletes:

"team fight gone bad"

3 Rounds:

2 minute max rep each station:

Wall Balls 20/14,

Sumo Deadlift High Pull 75/55#,

Box Jumps 20/16",

Push Press 75/55#,

Calorie Row

1 minute rest

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Endurance: Meet at ECF @ 530 am

10x 300 meter row + 10 Bounding Box jumps

Warmup: 4 Rounds of:

1 dumpster dash,

6 pushups

12 Ab mat situps

6 seated broad jumps,

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Strength/Skill: Snatch 18x1

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WOD: "Issabel"

ForTime

30 Snatches 135/95#