Warmup: 10 minutes of

2 times run around room

2 forward rolls

10 ring rows

10 ring pushups

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Bench 5x5 with max rep dead hang chin-ups after each set

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Reverse Hypers: 4x15

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GHD Situps: 3x20

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Hip Extensions 3x20

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Strict Toes to bar or wall: 3x10

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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WOD: Teams of 3 Athletes ~ For Time

800 Meter Barbell Carry 95/55#

6 Rope Climbs

20 Squat Cleans 135/95#

800 Meter Barbell Carry

12 Rope Climbs

35 Squat Cleans

800 Meter Barbell Carry

15 Rope Climbs

50 Squat Cleans

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Endurance: Meet at ECC @ 6 am

20 x 10 seconds sprint - 50 seconds rest

Warmup: 4 Rounds of

10 med ball cleans

10 wall balls

10 box jumps

10 Double Unders

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WOD: For Time

100 Jumping Lunges with medball 20/14# then,

3 Rounds for Time

40 Calorie Row

21 Power Cleans 155/105#

12 Pullups

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

Strength: Back Squat 4x6