Warmup: 6 Rounds of

10 Russian Twists

8 Med ball Cleans

6 Flat Bench Dumbell Flies

4 Cal Row

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Buy-in: Banded Pull Aparts 5x20

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Strength: Bench 8x3

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WOD: 10 minute AMRAP

10 Kettlebell Lunges 55/35’s

10 Pushups

10 Wall balls 20/16

10 GHD Situps

Warmup: 10 minutes of

10 KB Lung Steps

10 Pushups

10 Wall Balls

10 Situps

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WOD: 1-2-3-4-5-6-7-8-9-10 of

Dumbell Front Squats 50/35’s

*with 30 Double Unders after each set

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5 Rounds ~ not for time

2 Rope Climbs

8 Box Step ups 50/35’s

12 HSPU’s

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Endurance: meet at YMCA Pool @ 6 am

Team Swim

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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Buy-in: 15 minutes of Hand Stand Practice

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Strength: Hang Squat Clean 12x1

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WOD: 3 Rounds for Time

10 Power Cleans 155/105#

15 Box Jumps 24/20”