Warmup: 10 minute AMRAP

10 floor presses

10 front rack lunge steps

10 - 10 meter sprints

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Super Set x 5 ~ Not for Time

A - Bench Press x 10

B - Chin-ups x 6

C - Bent over Rows x 10

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WOD: 6 Rounds for Time

20 KBS 70/55#

12 Burpees over KB

1 Dumpster Dash with KB

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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Super Set: 4 Rounds Not for Time

A - Back Squat x 10

B - Bulgarian Split Squat x 10 (5 on each leg)

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WOD: Teams of 2 Athletes

50-40-30-20-10 of

Power Snatches 95/65#

2x Double Unders

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Endurance: Meet at ECC @ 530 am

Duathlon: 6, 8 or 10 x Bike 2 miles (on trail) + run around the building

Warmup: 12 minutes of

20 jumping jacks

5 plank to prayer

20 single unders

5 pullups

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Super Set 5 Rounds ~ Not for Time

A - Sumo Deadlift x 6

B - Goblet Squats x 10

C - Skin the Cat x 3

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WOD: OTM x 20 Minutes

Odd Minutes - 3 Squat Clean 155/105#

Even Minutes - 10 Box Jumps 24/20”