Warmup: 15 minutes of

1 Dumpster Dash

3 Pullups

5 Kettlebell Push Presses

7 Kettlebell Deadlifts

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Buy-in: 50 wall balls for time 20/14#

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WOD: Death by Pushups + Situps

Until Failure...

Rest 5 minutes after the last person fails then,

Death by 10 meters

Warmup: 12 minutes of

12 reverse hypers

12 goblet squats

12 situps

12 calorie row

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Buy-in: 3x10 Romanian Deadlift

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Strength: Front Squat 6x5 ~ Moderate Weight

*with 8 Bulgarian Split Squats after each set (use dumbells or kettlebells)

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WOD: 5 Rounds for Time

5 Squat Cleans 155/95#

10 Toes to Bar

400 meter Run

Warmup: 

6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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Buy-in: 6x8 Ring Dips

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Strength:

1x Max Rep ~ Dead Hang Pullups

6X Dumbell Man Makers

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WOD: 21-15-9

Push Press 135/75#

Chest 2 Bar Pullups

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Endurance: Meet at YMCA Pool @ 6 am

2 or 3x (4x50, 4x100, 4x200 meter) Rest = 1/2 Work