Warmup: 3 Rounds of:

5 hip thrusts,

10 kb russian twists,

10 kb goblet squats,

20 meter ovehead single kb carry

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Strength: OTM x 12 minutes

3 OHS

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WOD: 5 rounds for time:

30/20 cal row,

12 Devil's Press 50/35's

Warmup: 3 rounds ~ not for time:

200 meter run,

20 meter farmers carry,

20 meter lunge steps,

20 second L-sit holds

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Body Building: Super Set x 4 Rounds:

1A Deadlifts x12,

1B Weighted Knee Raises x12,

Super Set x 3 Rounds:

2A Single Leg KB Step-ups x16,

2B KB Lunges (goblet) x16,

Super Set x 2 Rounds:

3A Banded Donkey Kickouts x20 (10 each leg),

3B Banded Good Mornings x20

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WOD: 8 minute AMRAP:

15/10 Calories on Assault Bike,

20 Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

800 meter run,

50 situps,

1 mile run,

100 box step-ups,

2 mile run,

200 air squats

Warmup: 3 Rounds not for time:

30 seconds of Jumping Jacks,

15 banded high pulls,

15 banded pull aparts,

15 banded flies,

16 banded single arm presses (8 per side)

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Strength/Skill: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 seconds of max rep ring or bar rows - 1 minute rest

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

WOD: 21-15-9 of:

Hang cleans 95/65#,

Ring Dips