Warmup: 4 Rounds of (all taken from the floor)

12 oly bar deadlifts

12 oly bar back squats

12 oly bar good mornings

12 oly bar overhead walking lunges

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Strength: 15 Minutes to Establish a Heavy Squat Clean

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WOD: Teams of 2 or 3 athletes

2 Round of (only 1 athlete in motion at a time)

4 minutes of max rep clean & jerks 135/95#

4 minutes max rep dumpster dash

4 minutes box jumps 20"

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Endurance: meet at ECC @ 6 am

1x 800, 1x1 mile, 1x2 mile

Warmup: 3 rounds of

12 weighted step-ups 

3 forward rolls

1 dumpster dash

12 dumbell shoulder presses

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Buy-in: 4x8 Reverse Hypers

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Strength: Thrusters 3x3, 3x2, 3x1

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WOD: "Fran"

21-15-9 of 

Thrusters 95/65#

Pullups

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Rugby Conditioning: 6x max distance farmers carry for 2 minutes ~ 2 minutes rest between each round 

Warmup: 15 minutes of

30 banded pull aparts

20 standing banded high pulls

10 medball cleans

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Buy-in: 4x10 ring pushups

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Strength: Split Jerks ~ Taken from the rack

3x3, 4x2, 6x1 ~ should end heavy!

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WOD: 3 Rounds for Time

30 Shoulder to Over-Head 95/65#

60 Air Squats 

90 DU's 

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Endurance: Meet at ECC @ 6 am

2 or 3 x (800, 300, 500) ~ Rest = 1/2 work