Warmup: 3 Rounds of

1 dumpster dash

10 wall balls

10 pushups

10 step ups

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

15 minutes of Turkish Getups

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

WOD: 20 minute AMRAP

50 Calorie Row

then - with time remaining

9 Double KB Sumo Deadlift

6 Double KB Hang Cleans

3 Double KB Press

Dumpster Dash

Warmup: 10 minutes of

20 jumping jacks

20 lunges

20 meter high knees

20 pushups

20 situps

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

Thrusters 1x6, 3x3, 3x1

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

WOD: 4 Rounds For Time

400 meter Run

21 Burpees

12 KBS 70/55#

—————————————

Endurance: 5 Rounds for Time

400 meter run

21 Calorie Assault Bike

12 Burpee Box Overs

500 meter row

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

Push ups

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

Squat Clean 1x8, 2x4, 3x2

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

WOD: OTM x 20 Minutes

Odd Minutes: 2 Squat Cleans

Even Minutes: (Pick One)

5 Pullups

5 C2B Pullups

3 Muscle Ups