Warmup: 5 Rounds of

10 pushups

10 PVC Pipe pass-throughs

10 banded pull aparts

10 meter bear crawl

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

Body Builder Buy-in: 4x (this is to be done as a superset - meaning back to back to back - then rest between each round)

10 Standing Alternating Dumbell Curls (5 on each arm)

10 Bent over Dumbell Flies

10 Single arm Dumbell Row (10 on each arm)

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

WOD: 4 Rounds for Time

15 Calorie Row

15 Thrusters 95/65#

Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes

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

Strength: Box Squats 6x3

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

WOD: 4x 4 Minute AMRAP

3 Chest to Bar Pullups

3 Power Cleans 155/95#

3 HSPU's

* with 2 minute rest between each set

* Pickup where you leave off each round

* Score equals total number of rounds

Warmup: 12 minutes of

10 plank ups

10 OLY bar good mornings

10 ring rows

10 calorie row

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

WOD: "Filthy Fifty"

For time:
50 Box jump 24/20"
50 Jumping pull-ups
50 Kettlebell swings 35/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33#
50 Back extensions
50 Wall ball shots 20/14#
50 Burpees
50 Double unders