Warmup: 12 minutes

10 kbs

20 meter bear crawl

30 second plank hold

40 jumping jacks

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

Body Building Buy-in: 3 Rounds of the following SuperSet

10 Dumbell bent over Flies

10 Dumbell flat bench Flies

10 Dumbell alternating Hammer Curls (on each arm)

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

WOD: For Time

3 Rope Climbs then,

21-15-9

Hang Clean 135/95#

Dips

then,

3 Rope Climbs

Warmup: 12 minutes of

5 Heaving Snatch Balance

7 Floor Presses

9 Ring Rows

12 Box Jumps

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

Strength: Sumo Deadlift 7!

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

WOD: 3 Rounds for Time

Run Around the Building

15 Power Snatches 95/55#

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

Endurance: Meet at YMCA Pool @ 6 am

5x100, 10x50, 5x200 Rest = Work

Warmup: 2 rounds:

 300 meter row

 10 box jumps

20 lunges

10 med ball cleans

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

Buy-in: 4x10 Weighted Reverse Hypers (use medball for weight)

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

Strength: Shoulder Press 8x3

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

WOD: 2 Rounds For Time

800 meter run

20 KBS 70/55#

20 Pullups

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

Sellout: OTMX10 minutes

2 Thrusters @ 75% BW