Warmup: 4 Rounds of

10 meters bear crawl

20 meters monster walk

30 meters farmers carry

40 meter run

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Strength: Deadlift 6x3

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WOD: For Time

1 mile run

21 med ball cleans 20/16#

21 pushups

800 meter run

15 medball cleans

15 pushups

400 meter run

9 medball cleans

9 pushups

Warmup: 30-20-10 of

Med Ball Cleans

Double Unders

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Bench 5x5

*with max reps dead-hang pullups after each set

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4x10 Hanging wipers

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3x20 GHD Hip Extensions

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3x10 Strict t2B or T2Wall

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Endurance: meet at ECC @ 6 am

10x 3 tire flips + 10 tire jumps+10 slam ball tosses + 200 meter run

Warmup: 4 Rounds of

10 box step ups

10 GHD Hip extensions

10 Frog hops

20 banded pull aparts

20 jumping jacks

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Buy-in: 3x10 ring pushups

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Strength: Back Squat 4x6 ~ Increasing loads

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WOD: 3 Rounds for time

40 Calorie Row

21 Power Cleans 155/105#

12 Pullups