Warmup: 10 minutes of

200 meter row

10 knees to elbows

10 single dumbbell pull overs

10 meter bear crawl

10 meter crab walks

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

Buy-in: 1x max rep dead hang pullups

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

Strength: 7! of Push Press ~ Increasing Loads

with 8 weighted ring rows after each set

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

WOD: 3 minute AMRAP

20 Unbroken Double Unders

rest 3 minutes

3 minute AMRAP

Burpee Box Overs 24/20"

rest 3 minutes

3 minute AMRAP

7 Unbroken toes to bar

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Endurance: Meet at ECC @ 6 am

10, 12 or 15 x Around the building ~ Rest =Work

Warmup: 3 Rounds of

1 dumpster dash

10 OLY bar Over-head walking lung steps

20 ab mat situps

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

Buy-in/Skill Work: Ring Muscle Up Progressions

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

Strength: Back Squat 1x10, 3x6, 3x3

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

WOD: 2 Rounds for Time

800 meter run

50 jumping lunges holding med ball 20/14#

50 med ball cleans

Warmup: 3 Rounds of

10 10 meter jogs

10  Single leg deadlifts

10 pushups

10 toes to wall

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

Buy-in: HSPU's 10x2 ~ Strict

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

Strength: OHS 8x3

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

WOD: For Time 

800 meter run

5 HSPU's

40 KBS 70/55#

400 meter run

10 HSPU's

30 KBS 

200 meter run

15 HSPU's

20 KBS

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Endurance: meet at ECC @ 6 am

10, 15, or 20 minute out and back ~ no rest (negative split)