Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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

Strength: Thrusters 5! ~ Increasing Loads

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

WOD: For Time

800 meter run

20 Thrusters 95/65#

400 meter run

10 Thrusters

200 meter run

5 Thrusters

800 meter run

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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

Strength: Bench 5! ~ Increasing Loads

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

WOD: For Time

24-21-18-15-12-9-6-3

Pushups

Ab Mat Situps

2x Double Unders

------------------------------------------------

Sellout: New Haven Rugby Conditioning

12 Minute AMRAP:

30 Wall Balls

20 KB Goblet lunges 

10 Burpees

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Strength/Skill: Hang Snatch 5! ~ Increasing Loads

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

WOD: 3 Rounds for Time

500 meter row

6 Snatches 135/95#

18 Burpees

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

Sellout: New Haven Rugby Conditioning

5 Rounds of ~ not for time (Lap = wall to wall and back to wall)

1 Yoke Lap

2 Prowler Laps

3 Single Arm Over-head KB walk