Warmup: 12 minutes Athletes choice

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Strength: OTMx 12 minutes of

3 Dead Lifts 275/155#

10 Ab Mat Situps

***Complete entire round every minute or work until 40 seconds ~ Rest 20 Seconds

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WOD: Death by 10 meters

Warmup: 4 Rounds ~ Not For Time

2 Laps around the room

10 Toes to wall

10 OLY Bar OHS

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Strength: Thrusters 5x1 ~ Heavy

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WOD: 10 Minute AMRAP

5 Thrusters 135/95# 

10 Burpees

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Sellout: 4x10 Weighted Ring Rows

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Endurance: Meet @ YMCA Pool at 6 am

Team Swim 

Warmup: Slow 8 Minute AMRAP

12 Wall Balls

8 Box Jumps

4 Wall Walks

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Strength: Shoulder Press 8x3

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WOD: "Barbara"

20 Pullups

30 Pushups

40 Situps

50 Air Squats

Rest 3 Minutes

Repeat All for 5 Rounds in Total

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Rugby Conditioning: 10 Rounds for Time

10 Calories on AirDyne

5 Tire Flips