Warmup: 3 Rounds of

1 Dumpster Dash

20 meter frog hops

20 banded pull-aparts

20 goblet position lunges 

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

Strength/Skill: 10 minutes ~ Skin the cat practice 

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

WOD: 15-12-9 of

Sumo Deadlift High Pull 135/95#

GHD Situps

rest 5 minutes 

15-12-9 of

Thrusters 135/95#

Chest to Bar Pullups

Warmup: 10 minute AMRAP

10 floor presses

10 front rack lunge steps

10 banded pull aparts

10 - 10 meter sprints

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

Strength/skill: 15 minutes of Turkish Get-ups

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

WOD: 30 Minute AMRAP ~ Teams of 2 or 3

1 Rope Climb

3 Hang Cleans 185/115# 

6 Bar Facing Burpees

12 Calorie Row 

**Increase by 1 rep each round :)

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

Endurance: Meet at YMCA @ 6 am

Group Swim

Warm up: 2 min row then

2 rounds of

10 squat therapy w/ PVC

10 burpees

1 rope climb

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

Strength/Skill: Snatch 30x1 ~ Not for Time

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

WOD: 6 Rounds for Time

5 Snatches 135/95#

400 meter run