Warmup: 15 minutes of:

1 minute squat therapy,

1 minute shoulder pass-throughs and 8's,

10 Overhead walking lunges with single KB (10 right, 10 left),

10 meter bear crawl

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Strength/Skill: Snatch 30x1

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WOD: For Time:

30 Wallballs 20/14#,

30 DB Sntatches 50/35#,

30 10-meter sprints

Warmup: 10 minutes of:

1 minute bike,

10 alternating DB Seated Press (5 each side),

6-10 GHD Situps,

6-10 Pushups

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Strength: Push Press 4x6

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WOD: 8 minute AMRAP:

2 Shoulder to Over-head 135/95#,

2 Pullups

*Add 2 Reps per movement until time is called

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Endurance: Meet at ECF @ 530 am

45 minute AMRAP

5 Pullups

9 Dips

Run Around the building

Warmup: 3 Rounds ~ Not for Time:

6 lateral bar step overs,

8 Reverse Hypers,

10 Hollow Rocks,

12 Calorie Row

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Strength: OTM x 12 Minutes

3 Back Squats

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WOD: 4 Rounds for Time

15 Calorie Assault Bike

15 KBS 55/35#

15 Burpees