Warmup: 8!

Calorie Row

Burpee over rower

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

Strength: Front Squat 6x3

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

WOD: Teams of 2 or 3

3 Rounds for Time

100 DU's

80 Wall Balls 20/14#

60 Pullups

30 Lunges with Wall Ball

20 Partner Sit-ups with wall ball over box

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Endurance: Meet at YMCA Pool @ 6 am

Team Swim

Warmup: 12 minutes Athlete's Choice

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

Strength: Bench 4x15 @ 60/70% of BW

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

WOD: 20 Minute AMRAP

2 Rope Climbs

4 Deadlifts 315/185#

6 Ring Dips

12 Calorie Row 

Warmup: 12 minutes of

20 banded pull aparts

1 dumpster dash

2 forward rolls

20 banded monster walks

2 minutes squat therapy

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

Strength: 10 minutes to establish a max weight power Clean

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

WOD: 10 Rounds for Time

3 Deadlifts 155/105#

5 Hang Cleans 155/105#

20 Double Unders

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Endurance: Meet at ECC @ 6 am

2 Rounds for time

25 Pullups

50 Pushups

75 Air Squats 

1 mile Run