Warmup: 8 minutes of:

200 meter row,

8 ring rows,

8 lateral bench step overs,

8 pushups, 8 kbs

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

Strongman/Strength: 12 minutes to work on bag over shoulder

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

WOD: Super Set x 5 Rounds:

1A: Bench Press x 5,

1B: Seated Plate Raises x 8,

1C: Deadhang Pullups on Rings,

1D: Straight Bar Dips x 8,

1E: Curl-ups on Bench x 8

Warmup: 2 rounds of

300 meter row,

10 pushups,

10 Banded Scap pulls (5 each side),

10 KB Round the worlds,

3 Skin the cat

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

Strength: Power Jerks 3x3

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

WOD: 10! of

Box Jumps 24/20",

2x weighted ab mat situps with KB

**with 200 meter run after each round

————————————————————

Endurance: Meet at ECF @ 530 am

5 Rounds for time

500 meter row

20 burpees

30 DU’s

Warmup: 10 minutes of:

200 meter run,

10 walking lunges,

30 second plank hold,

10 banded deadlifts,

10 kbs

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

Strength: Front Squat 3x3

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

WOD: 21-15-9 of

Deadlifts,

Bar facing burpees