Warmup: 10 minutes

Dumpster Dash

6 OLY bar good morning

12 bent over rows

24 Single unders

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

Deadlifts 8x3

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

WOD: 150 Wallballs for time

**1 minute work: 1 minute rest until completed

Warmup: 5 Rounds of

10 cal bike

10 situps

10 wall balls

10 kbs

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

Back Squat 8x3

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

WOD 4x 3 minute AMRAP~ with 2 minute rest between

5 Burpees

10 Goblet Squats 55/35#

15 lunges with KB 55/35#

——————————————————————————-

Endurance:

Prowler Mile

Super Saturday

3 Rounds for Time

800 meter run

3 Rope Climbs

5! of

Box Jumps 24/20”

Push Press 135/95#

Rest 3 minutes

2 Rounds for Time

1000 meter row

5! of

Pullups

Pushups

============================

Sunday

Sunday Funday at 7 am

Open Gym at 8 am

=============================

Monday

Warmup: 10 minutes of

1 Dumpster Dash

2 forward rolls

4 star jumps

8 med ball cleans

————————————-

Push Press 8x3

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

WOD: 30-20-10

Power Clean 95/65#

2x Double Unders

1/2 Dips