Warmup: 3 Rounds ~ not for time

100 meter row

2 rope climbs

3 forward rolls

4 wall walks

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Strength: Snatch 3x3, 3x2, 3x1

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OTMx12 minutes

Odd minutes: 10 box jumps 24/20"

Even minutes: 5 HSPU's 

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Endurance: meet at YMCA @ 6 am 

Team Swim

Warmup: 12 minutes of

10 Cal Row

10 Toes to Wall

10 Wall Ball Slams

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Buy-In: 3x30 Wall Balls 20/14#

*1 minute break between each round

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WOD: Not for Time

20 Rounds

1 Squat Clean + 3 Front Squats + 5 Deadlift

*Rest as needed between rounds

**Athlete picks weight and can change weights

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Rugby Conditioning: 20 minute AMRAP

10- 10 meter sprints with 1 burpee at each side (total 10 burpees) + 10 ball over bar

Warmup: 7! Burpees + 20 Double Unders

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Buy-in: 30 Chest to Bar or Pullups 

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WOD: Death by Burpee + Power Clean 95/65#

2 Rounds with 2 minutes rest after last athlete finishes

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Endurance: Meet at ECC @ 6 am

30 minutes of Tire Mountain Fun! 

come see what Joe has up his sleeve