Warmup: 10 minute AMRAP

10 floor presses

10 front rack lunge steps

10 - 10 meter sprints

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

Strength: Bench 5x5

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

WOD: 15! of

Calorie Row

Single Arm Kettlebell Push Press 55/35#

2xDU's 

1 Dumpster Dash after each round ~ with the Kettlebell

Warmup: 

4 Rounds ~ not for time

250 meter row

60 ft Hand Stand Walk or Bear Crawl

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

WOD: 30 minute AMRAP

Teams of 2 

50-40-30-20-10

Power Snatches 75/55#

Burpees then with the time remaining...

Partner "Cindy"

5 Pullups

10 Pushups

15 Air Squats

**ONLY 1 athlete in motion at a time on both parts

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

Endurance: Meet at YMCA @ 6 am

Team Swim

Warmup: 12 minutes of

10 Cal Row

10 Toes to Wall

10 Wall Ball Slams

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

Buy-in: 1 minute max rep - wall ball over pullup bar 30/20#

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

Strength: 6x6 Hang Dumbell Squat Clean ~ Athlete Picks weight

** 3 Pause Ring dips after each set

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

WOD: Death by Power Clean 115/75#

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New Haven Rugby Conditioning: 

5 Rounds for Time

30 meter prowler push

15 burpees

400 meter run