Warmup: 10 minutes of

10 Banded monster walk steps

15 Banded Deadlifts

20 Banded Pull aparts

25 Banded Lat Pull downs

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Strength: Bench 6x3

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WOD: 10 Minute AMRAP - UP by 2’s

2 Calorie Row

2 Power Snatches 115/75#

4 Calorie Row

4 Power Snatches

6 Calorie Row

6 Power Snatches…. Increase by 2 reps until time is called

Warmup: Coaches Choice

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

WOD: 2 Rounds for Time (with a Partner)

• 11 Rope Climbs

• 200 meter Buddy Carry

• 33 Power Cleans (135/95 lb)

• 400 meter Buddy Carry

• 55 Front Squats (135/95 lb)

• 66 Burpees

Warmup: 8!

Pullups

Wallballs

Double Unders

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Strength: Snatch Grip Deadlift 6x3

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WOD: 4 x 4 Minute AMRAP with 3 minutes rest between each set

20 Double Unders

10 KBS 55/35#

5 Box Jumps 30/24”